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Workout of the Day

July 18, 2018 By Coach Carlos

A.
Every 4 minutes, for 16 minutes (4 sets):
Back Squat x 8 reps

Goal is to make all four sets heavy. The first set should be achievable; by the second set the 7th and 8th reps should be a grind; in set 3 your chances of making the 8th rep should be 50/50, and the fourth set will be a test of mental fortitude.

B.
Complete as many rounds and reps as possible in 10 minutes of:
10/7 Calorie Row OR Assault Bike
12 Alternating Dumbbell Snatches (50/35 lbs)
10/7 Calorie Row OR Assault Bike
12 Pull-Ups

Rest 5 minutes, and then…

C.
Complete as many rounds and reps as possible in 10 minutes of:
12/9 Calorie Row
40 Double Unders
12/9 Calorie Row
12 Burpees

Filed Under: Workout of the Day [WOD]

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