***IMPORTANT NOTE***
The Open Floor time from 12pm – 1pm today is the ONLY appropriate time to test/retest Open Workout 23.1. You WILL NOT be permitted to perform this workout during class times. Thanks!
EMOM 1:
At 0:00
EMOM 12 of:
ODD: 15/10 Calorie Row
EVEN: Gymnastics*
*Advanced: 3-5 Ring Muscle-ups
**Intermediate: 5-10 Dips
***Beginner: 5-10 Push-ups (may elevate hands)
EMOM 2:
At 16:00
Every 3 Minutes x 8 rounds:
200m Run
10 Burpee Box Jump Overs @ 24/20
*athletes may choose to do this in reverse order if they wanted to share boxes.
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———FITNESS OPTION———
EMOM 1:
At 0:00
EMOM 12 of:
ODD: :45 Row
EVEN: 5-10 Push-Ups (may elevate hands)
EMOM 2:
At 16:00
Every 3 Minutes x 8 rounds:
200m Run
10 Burpees
*Cap Burpees to allow at least :30 of rest per round.
