Workout of the Day: Wednesday, 8.7.19



A1: Downhill Rowing (Calories)
(2) 45lb plate under the back of the rower.
4 Sets x 20 Strokes for max cals

A2: Max Height Box Jump (Distance)
Max Height Box Jump4 Sets x 2

A3: Triple Unders (4 Sets x 2)
Rope passes under feet three times during a jump
sub 20 dubs or 40 singles


M1: 100 Double-Unders for time (Time)
100 Double-Unders for time
time cap: 4 minutes
M2 starts at 10:00

M2: Metcon (AMRAP - Rounds and Reps)
15 minute AMRAP:
10 Box Jump (30"/24")
10 Knees to Elbow
250m Row
20 Butterfly Sit-up


Barbell Quad Smash x 2 minutes
Barbell Forearm Smash x 2 minutes

Justin McClintock