Workout of the day – Wednesday March 8th
Warm up
6 min AMRAP:
6 Inchworm with Push-ups
6 alternating single dumbbell clean & jerks
6 cal row
Endurance
Every 2:30 for 12 rounds, alternating between:
Station 1: 500m/400m row
Station 2: 50 double unders, 25 alternating DB snatches 35/25 lbs, 20 box jumps over 24/20 in
Station 3: 3 bench presses (BB: 155/105 lbs or 60% of 1RM, whichever is lower) or 6 DB bench presses 50/35 lbs, 6 KB sumo deadlift high pulls 24/26 kg, 9 American KBS 24/16 kg, 12 single KB overhead lunge steps 24/16 kg
2023 03 07