Saturday May 20, 2023

WOD:

Every 4 mins for 20:00:

18/15 cal row (or 12/10 cal bike or 18/15 cal ski or run 1 lap)

12 thrusters (65/95)

9 bar over burpees

All of the cardio options listed for men/women are RX. You can change which one you do throughout the workout.

Workout description

Every 4:00 you'll start a new round of this which means the goal is to get some rest! You'll complete 18(men)/15(women) cal row (or other cardio substitution listed above), 12 thrusters (should be unbroken on the first few rounds, so modify weight accordingly) and 9 bar over burpees, then rest until the 4 minute mark. If the clock starts to catch you, drop to 3 less cals on the cardio machine, 9 thrusters and 6 burpees. If clock still catches you, then it will just turn into a 20:00 amrap at that same lower rep scheme with no rest between rounds. Try to move FAST so you get some rest!