WOD Tuesday 9/24/19


5×8 DB strict press (each arm)

*use same weight across OR build in weight

WOD: “Surfer on Acid”

3 rounds for time of:

Run, 400 m

21 Burpees

GENERAL A little single arm strength followed by a CompTrain benchmark workout in today’s two part workout “Surfer on Acid” is a repeat from 4.20.18 It is a fast-paced, bodyweight workout that should last between 8-12 minutes

DUMBBELL STRICT PRESS Use one dumbbell for the strict presses, completing 5 sets of 8 on each side Athletes can build in weight as they go – choosing loads that are challenging, but unbroken each set

BURPEES These are standard burpees – requiring chest to deck, full extension of the hips, and a little clap overhead

RUN If unable to run, complete one of the following: 500 Meter Row 800 Meter Bike Erg 28/20 Calorie Assault Bike or Echo Bike