Thursday 2.23.17 Workout of the Day
Nice action shot of the trash can fill!
5 X 4 Min AMRAPs
400 M Run S(250 M Run)
15 Wall Balls S(14/10) RX(20/14)
AMRAP Alternating DB Snatch S(40/30) RX(50/40)
*Rest 1 Minute Between AMRAPs
-Today’s workout is meant to be a longer, aerobic-focused day, where you are moving at a lower intensity for a longer period of
time. This is done purposely so you can feel good going into tomorrow’s 1 st Open workout, which will be announced tonight at 8 pm.
-The run should be done at a moderate intensity, aim for a pace you could maintain for 20 minutes straight if required. The reps on
the wall balls and burpees are purposely kept low so you won’t be too sore for tomorrow’s workout. The db snatch should be
consistent but not fast. The weight is meant to be light so you can move throughout but aren’t overexerting yourself at the end of
-Notice there is only 1 minute of rest between each round. We want you to treat this as a 20 min amrap without the rest, meaning
you feel good going into the rest. The rest is there to allow you to get a quick drink of water and head back to the door to reset for
the next round. You will know you paced this right if you can hit a consistent number of db snatches at the end of each round.
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