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“Chasin Waterfalls” (Time)

“Chasin’ Waterfalls”

4 Rounds For Time:

30/24 Calorie Row

30 Wallballs

30 AbMat Sit-ups

24 min Time Cap

Subs

25/18 Cal Bike or 400m

RX+-20/14#, 10/9′

RX -20/14#, 10/8′

50-59-14/10#, 10/8′

60+-10/6#, 10/8′

Basics-12 Cal Row 10 WB, 10 SU
DESCRIPTION

* We’re looking for a steady pace in this medium-long range triplet

* We expect this workout to take between 16-24 minutes to complete

ROW

* If you’re short on rowers, stagger heats by 3 minutes

WALLBALLS

* Choose a weight that you can cycle for 50+ unbroken reps when fresh

* Men throw to 10 feet

* Women throw to 9 feet

AFTER PARTY

“Stamina Squats” (Weight)

Stamina Squats

On the Minute x 8

Minute 1: 5 Front Squats

Minute 2: 10 Back Squats

Minute 3: 5 Front Squats

Minute 4: 10 Back Squats

Minute 5: 5 Front Squats

Minute 6: 10 Back Squats

Minute 7: 5 Front Squats

Minute 8: 10 Back Squats

Barbell Loaded at 50% on 1RM Front Squat