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.