8/20/2018

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WOD 

4 Rounds for time:
Run 400 meters
15 Front squats (135lbs/95lbs)
Row 500 meters
15 Push jerks (135lbs/95lbs)

 

INTENDED STIMULUS AND WORKOUT OPTIONS

This is a long duration workout where most will finish in the 20-25:00 range. The load on the front squats and push jerks should be able to be completed unbroken on the first round and with 1-2 quick breaks on later rounds. If equipment is limited have some athletes start on the rower. If equipment is very limited start athletes at all 4 stages or if needed the athletes may substitute another run for the row.  

Intermediate
4 Rounds for time:
Run 400 meters
15 Front squats (95-115lbs/65-75lbs)
Row 500 meters
15 Push jerks (95-115lbs/65-75lbs)

Novice
4 Rounds for time:
Run 300 meters
10 Front squats
Row 400 meters
10 Push jerks
*Use a light load that can allow the reps to be completed unbroken on each round. Use a push press if needed.