Burpee Dry Tri Today.
Your posted heat time is when the workout is set to kick off. Please come in early and get warmed up in the toaster and be ready to go by the ski ergs for your heat time.
There is a suggested warm up below…
Suggested Warm-up
25/20 Calorie Row
5 Prone Swimmers
5 Burps
10 Lateral Up/Over PVC
10 Pass Throughs
20/15 Calorie Bike
5 Prone Swimmers
5 Burps
10 Lateral Up/Over PVC
10 Around the world
20/15 Cal Row
15/12 Cal Bike
Banded Hamstring and Shoulder Stretching
WOD
Burpee Dry Tri
RX
100|80 Calorie Ski
50 Lateral Burpees*
100|80 Calorie Bike
50 Lateral Burpees
10|80 Calorie Row
Scaled
80/60 Calorie Ski
40 Lateral Burpees*
80/60 Calorie Bike
40 Lateral Burpees
80/60 Calorie Row
*Step Overs are permitted in both divisions.
Extra Work
E2MOM 10
Snatch Balance
1. 3 Reps
2. 2 Reps
3. 2 Reps
4. 1 Rep
5. 1 Rep
Start off on the lighter side to work on speed. Increase as able for the single reps