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WOD For: Thursday, August 15, 2019

MAXCF

WORKOUT
EMOM 24:
MIN 1 – Row
MIN 2 – Up-Down Box Jump (24/20)
MIN 3 – KB Farmer Carry (AHAP)
MIN 4 – Sit-Ups
*:45 work / :15 rest for all movements
OPTIONAL FINISHER
3 SETS
20 Glute Bridge-ups
1:00 Glute Bridge-up Hold
-Rest as Needed b/t Sets

MAX45

WORKOUT
4 SETS
400m Ski-erg
25/20 Cal Bike
20 Up-Downs
-Rest 1:30 b/t Sets-

OPTIONAL FINISHER
2 SETS
1:00 Plank
:45 Tuck-ups
:30 Russian Twists

MAX30

WORKOUT
FOR TIME
600/500m Row
600m Run
40/30 Cal Bike
-Rest 2:00-
40/30 Cal Bike
600m Run
600/500m Row

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