Wed, 07/18/2018

*Scheduled Maintenance: If you are planning on working out during open gym today, please be aware that we will be closed between 11am - 1pm.

“Button Down” 3 Rounds: 3 Minute Calorie Row/10m Shuttle Runs 2 Minute Burpee Box Jump Overs (24/20) 1 Minute Double Unders Rest 2 Minutes Between Rounds

L2 Sub Box Jump Overs Sub Singles L1 Sub Box Step Ups Sub Singles

Notes:

For the sake of visualizing an effort, let’s think of these three rounds of 1 mile repeats. Knowing you have two minutes of rest between, you can better dictate your intensity for each round. The first six minutes should be performed at a consistent, moderate intensity throughout. It’s not about how fast you go, rather finding a speed that can be maintained throughout. The row and rope are easier to out than the burpee box jump overs. Finding a rhythm with feet will keep athletes moving for the two minute duration. Following the first round, athletes will have a good gauge and also a tangible number to help guide them for the final two rounds.

#WOD #calrow #row #burpeeboxjumpover #doubleunders

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