Wod Wednesday 10-9-19

“WOW Air”

3 rounds for time of:

50 Air Squats

Run, 400 m

30/24 Row Calories

Weighted Run, 35/25 lbs, 200 m

GENERAL This 3-round workout is designed to be low skill and high effort With simple movements, athletes can focus more on their effort than the movements themselves Looking for this workout to take somewhere between 20-30 minutes to complete

RUN / Weighted Run The 400 meter runs are completed with no weight The 200 m weighted run should be a weight that athletes can stay at a jog without having to stop If unable to 400 Meter Run: 800 Meter Bike Erg 28/20 Calorie Assault Bike or Echo Bike Increase Row to 50/35 Calories