WOD WOD, June 27, 2022

Monday

Warm-up

1 set:
10 alternating elbow instep + reach
10 air squats
1:00 row (easy)

1 set:
10 single-leg RDLs (scales)/leg
5 plate squats (:03 at the bottom)
1:00 row (moderate)

1 set:
10 dead bugs
10 pause air squats (:03 at the bottom)
15/20-cal row (fast)

EMOM 4:
2-3 wall squats

1 set:
200-m run
8/10-cal row
20 air squats

Metcon

Metcon (AMRAP – Rounds and Reps)

RX
AMRAP 20:
200-m run
21/30-cal. row
40 air squats

INTERMEDIATE
Same as Rx’d

BEGINNER
AMRAP 20:
200-m run
15/21-cal. row
25 air squats

Target | 5+ rounds
This means finishing the first round faster than 4:00 and holding that pace throughout the workout.

Cool Down

Accumulate:
1:00 foam roll quads
1:00 foam roll lower back
1:00 foam roll calves