Wed, 08/01/2018

July 31, 2018




Alternating On the Minute x 30 (15 Rounds):
Even Minutes – 15/12 Calorie Row
Odd Minutes – 15 Burpees

12/9 Cals
12 Burpees

9/6 Cals
8 Burpees




Finding a steady pace to stick to for the majority of this workout is the name of the game. The difficulty will undoubtedly increase in the later rounds, but being able to stay calm and keep the heart rate down in the earlier rounds will better guarantee success in the second half of this thirty minute effort. Quick transitions to and from the rower gain back precious seconds and allow athletes to work for the full minute each round. Fast is smooth, smooth is fast.








OPEN GYM (optional):

Strength/Accessory work designed to complement today's WOD


1. Deadlift Accessory
3 Sets of 8: Sumo Deadlift
3 Sets of 12: Romanian Deadlift
Accumulate 30 Glute Ham Raises



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