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WOD

“Poker Face” RUN/ROW FS BBJO (3 Rounds for reps)

“Poker Face”

AMRAP 5:

Buy-In: 400m Run/ 500m Row

Max Rounds:

12 Front Squats

6 Burpee Box Jump Overs

Rest 5 Minutes

AMRAP 5:

Buy-In: 400m Run/ 500m Row

Max Rounds:

9 Front Squats

6 Burpee Box Jump Overs

Rest 5 Minutes

AMRAP 5:

Buy-In: 400m Run/ 500m Row

Max Rounds:

6 Front Squats

6 Burpee Box Jump Overs

RX+-115/85#, 135/95#, 155/105# 24/20″

RX -75/55#, 95/65#, 105/75#, 24/20″

50-59 –55/45#, 75/55#, 95/65#, 20/16#

60+-45/35#, 55/45#, 65/55# Step Ups

Basics-4 AMRAP -200m Run, 4 PVC/BB FS, 2 Burpee Box Step Ups
DESCRIPTION

We’ll work for 5 minutes, then rest for 5 minutes in these 3 fast-paced intervals

Each interval begins with a “buy-in” 400 meter run or 500m Row

This run/row only happens once to start each interval

In the remaining time, you’ll complete as many rounds and reps as you can of front squats and burpee box jump overs

The run/row should take around 2 minutes or less to complete, giving you about 3 minutes to work through the inside work

FRONT SQUATS

The weight starts low and the reps start high in the first interval

From there, the weight will increase and the reps will decrease

This ideally allows you to complete a similar (rounds + reps) score with each interval

These should all be weights and rep schemes that you are comfortable completing unbroken today

The bar will be taken from the floor, not a rack

You are allowed to squat clean the first rep of each set

BURPEE BOX JUMP OVERS

We’ll face the box in the burpee instead of moving laterally

You can jump-up or step-up out of the burpee, but should jump onto the box with both feet leaving the ground at the same time.

There is no need to stand to full extension on top of the box