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Thursday 08242023

Stretch day 20 min


Or lift


Deadlifts

10-10-7-7-4-4-1-1

Start at 50%


WOD

RX

5 rounds for reps:

:20 calorie row

:40 rest

:40 calorie row

:20 rest

1:00 burpees/ up downs

1:00 rest


INTERMEDIATE

Same as Rx’d

BEGINNER

Same as Rx’d

SKILL WORK

Post-workout:Accumulate:50 seated leg raises


INTENDED STIMULUS

  • 20+ reps (calories + burpees) each round.

  • Advanced athletes should aim for closer to 30+ reps in each round.

  • Each round should be a sprint.



SCALING


  • Reduce burpee to up-downs.

  • Reduce row time.

  • Utilize row substitutions if needed.

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