WOD Monday 8/19/19


3×5 back squat


”Dirty Water”

For time:

100 Double Unders

Run, 800 m

60/45 Row Calories

GENERAL • Back Squats start out this two part workout • Athletes will work through 3 working sets of 5 heavy reps • They have the choice to increase weight each set or stay at the same challenging load across • After Back Squats, we’ll run through a fast paced triplet workout • Looking for this to take around 10-12 minutes DOUBLE UNDERS • Choose a rope number or variation that you can complete in under 3 minutes RUN • If unable to run, complete one of the following: * 1600 Meter Bike Erg * 60/45 Calorie Assault Bike or Echo Bike