Wednesday, August 23, 2023

PRE: Workout Set-up

WOD: “Complex in a Dozen” For time: 4 Rounds:

-1 Barbell Complex

-10 - 20 - 30 - 40 Bar Facing Burpees

-Rest 3 min, then: 4 Rounds:

-1 Barbell Complex

-100/85m - 200/170m - 300/255m - 400/340m Row

-Rest 3 min, then: 4 Rounds:

-1 Barbell Complex

-100 - 200 - 300 - 400 Alt. SU

*Barbell Complex = 5 SDHP + 5 Power snatches + 5 S2O + 5 OHS (115/75).

*45 minute time cap.

POST: 8 minute cool down Bike/Row/Ski

Donna RahnComment