Coxswain

15 min AMRAP:

12 Calorie Row
36 Double Unders
12 Burpee Box Jump Overs, 24/20″
36 Double Unders

WODprep Strategy Top Tips:

Warm-up (10  minutes): With both Burpees and double unders you’ll want to get the calves and legs ready to move. Use some pogo jumps, box stepovers, and calf raises to get everything warm and feeling good. Spending a little bit of time on the rower too will help loosen everything up. 

Stimulus:. Mixed modal aerobic capacity, leg endurance    

Strategy: With the workout being 15 minutes long, this will test your ability to just stay moving constantly for the duration of the workout. Find a steady pace on the rower you can hold the whole time, keep a good breathing pattern on the double unders, and hone in on your burpee technique over the box. 

• Double Unders- Keep arms relaxed by your side. Think about flicking your thumbs down toward the ground as you perform the rep to make it centered around your wrist.
  
  
• Burpee Box Jump Overs– When performing the burpee, utilize a jump back and step up method. Stay low on the box and try to adopt a squatting pattern to help you turn on the box.
  

Tripping on your Dubs? Check out our video below:

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