Warm Up
500 Meter Row/ 400 Meter Run
Two rounds:
10 Up downs
8 Scap Pullups
6 Light Dumbbell Thrusters
2 Light Dumbbell Devil’s Press
Every 12 minutes, for 36 minutes (3 sets) for times:
1000 Meter Row
20 Burpees Over the Erg
10 Strict Pull-Ups
400 Meter Run
10 Dumbbell Thrusters (50/35 lb DBs)
5 Devil’s Presses (50/35 lbs)
Holy moly.
Scaled the first round too much: changed to 500m row and 200m run. Finished in 5:38.
Rounds 2 and 3 did 750m row and 300m run, the rest as RX. 8:21 and 9:18
So HOT today too! All the water and salt after this one!!!
My Lord! That was brutal!
1 rnd RX – 12:38
Then scaled to 30lb DBs and switched the row and run
2 rnds 26:38
Last round 15:51. Took my time and switched my laundry out after the run.
Totally wiped! 😂
2 rounds of this was enough for today 😂 Finished in 26 minutes and something!!!!
Not an ideal WOD in 101 degree weather…
Only finished first round, barely got the run done that last two
Hahaha…. DNF
Those burpees! Great workout though. Definitely practiced my heart rate breathing. Thanks!