Workout of the Day
METCON
For Time
900/720m Row
– then –
7 Rounds of:
5 Deadlifts (275/185#)
12 Wall Ball Shots (20#/10′, 14#/9′)
Notes
Row < 3:30 min
DL: On the moderate side of heavy. Aim for most or all rounds unbroken.
+/275/225/185/155/135/115/-
Wall Ball: Aim for unbroken reps or two quick sets as fatigue accumulates. Scale to a height/weight you can be consistent and accurate with.
If you love the look of this workout and think it could be sub 10 min for you… scale up to a heavier ball or higher target today 😈
STRENGTH
3 Rounds:
6-8 ea DB Chainsaw Row @ 21X1 Tempo
45 sec Weighted Plank
Notes
Row: Pause for 1 second at the top and bottom.
Plank: Use a heavy plate!
(Group Class Programming WK4/8Â )
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