WOD

WOD Monday 8/19/19

Lifting:

3×5 back squat

Wod:

?Dirty Water?

For time:

100 Double Unders

Run, 800 m

60/45 Row Calories

GENERAL ? Back Squats start out this two part workout ? Athletes will work through 3 working sets of 5 heavy reps ? They have the choice to increase weight each set or stay at the same challenging load across ? After Back Squats, we’ll run through a fast paced triplet workout ? Looking for this to take around 10-12 minutes DOUBLE UNDERS ? Choose a rope number or variation that you can complete in under 3 minutes RUN ? If unable to run, complete one of the following: * 1600 Meter Bike Erg * 60/45 Calorie Assault Bike or Echo Bike