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WOD For: Tuesday, September 03, 2019

MAXCF

WORKOUT
FOR TIME
1000m Row
800m Run
80 Double Unders
40 Single DB Step-Ups (50/35)|(24/20)
500m Row
400m Run
40 Double Unders
20 Single DB Step-Ups (50/35)|(24/20)
OPTIONAL FINISHER
3 SETS
10/10 Single DB Bent Over Row
10 Strict Hanging Knee Raise
30 Glute Bridge-Ups

MAX45

STRENGTH
EVERY 4:00 FOR 3 SETS
1:00 Push-Up Plank
15 DB Bent Over Row
10 Strict Pull-ups
WORKOUT
FOR TIME
400m Run
into…
5 ROUNDS
10 Up-Downs
10 DB Power Cleans (50/35)
into…
400m Run

MAX30

WORKOUT
AMRAP 10:
10 DB Hang Power Cleans
10 Alt. DB Suitcase Lunges
10 Cal Bike
OPTIONAL FINISHER
2 SETS
2:00 Quad Smash w/barbell or foam roller*
20 Hollow Rocks
*1:00 on each quad

HAPPY BIRTHDAY SAMRA!

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