5 minutes. 2 burpees each time you get hit or someone catches your ball. 5 burpee penalty for hitting above the neck.
WOD
Metcon (AMRAP – Rounds and Reps)
AMRAP 20 Min:
10 DB Snatches (alternating arms each rep)
10 Weighted box step-ups (5 each leg)
10 Burpees AFAP
*One partner completes full round while other partner rests. Alternate rounds and get through as many rounds as possible. When it’s your turn, give 110% effort. One DB per person.
Mountain Climbers/Jumping Jacks/Row for Calories (3 Rounds for calories)
3 Rounds for total calories:
150 No push-up mountain climbers (each step counts as a rep)
100 Jumping jacks
100 Strokes on rower for calories.
*Rest 5 minutes between rounds. The mountain climbers should be at an easy pace, the jumping jacks at a medium pace, and the row should be fast pace but consistent. Record calories for each row.