14. August 2022
Aug.
14
WOD – 08/14/2022
Warm Up
Warm-up
<p>Cardio<br />250m easy<br />250m moderate<br />250m easy<br />250m moderate/fast<br />250m easy<br />50m Sprint</p><p> </p><p><strong>2 rounds</strong></p><p>- 5 Push-ups</p><p>- 10 Box Step-Ups</p><p>- 15 Up Downs</p>
Workout
Metcon (4 Rounds for reps)
"Monostructural"
Freedom (RX’d)
4 sets:
3 rounds
12/10 Calorie Row
5 Burpee Box Get Overs (48/42) or 10 Burpee Box Jump Overs (24/20)
-rest 1:1 between sets-
Independence
4 sets:
3 rounds
10/8 Calorie Row
5 Burpee Box Get Overs (42/36) or 10 Burpee Box Jump Overs (24/20)
rest 1:1 between sets
Liberty
4 sets:
3 rounds
10/8 Calorie Row
5 Burpee Box Jump Overs (20/16)
rest 1:1 between sets
* See Coaches Notes for Limited Equipment and Large Class Option
