WOD – 08/19/19

5×5 tempo front squats

3 sec descent, 3 sec hold, 1 sec pop back up. Build slowly, if at all.

Every 4 minutes for 3 rounds
500m row
15 push presses (135/95; from rig)
max effort double unders
4 minute rest

With a 1:1 work:rest ratio aim to move at a relatively high % of energy output, but also something you know is sustainable for you across all four rounds. Aim for consistent split times from round to round.

25 kb thrusters (35/26)
400m run
30 plate push-ups
400m run
25 kb thrusters (35/26)

Tags: aug, august, double under, push press, row

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Week of August 19th
WOD – 08/20/19

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