Wednesday
Fitness
WOD
“I Am Your Father”
4 rounds for time
10 ring rows
20 box step ups (20)
200m single arm farmers carry (35/26)
400m run
Performance
WOD
“I Am Your Father”
4 rounds for time
10 strict pullups
20 box step ups (24)
200m single arm farmers carry (53/35)
400m run
Competition
WOD
“I Am Your Father”
4 rounds for time
10 strict pullups
20 box step ups (24)
200m single arm farmers carry (70/53)
400m run
This is a steady aerobic workout with some accessory work built in. This will be a longer effort that we really want you to focus on your technique and using the proper muscles as you work through it. Think about maintaining a 70-80% effort.
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