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WOD

“4th Down” (3 Rounds for reps)

“4th Down”

AMRAP 4:

24/18 Calorie Row

24 Alt Dumbbell Snatches

24 Thrusters

Rest 4 Minutes

AMRAP 4:

18/14 Calorie Row

18 Alt Dumbbell Snatches

18 Thrusters

Rest 4 Minutes

AMRAP 4:

12/9 Calorie Row

12 Alt Dumbbell Snatches

12 Thrusters

Subs

Bike – 18/14, 14/10, 9/7

RX+-50/35#, 75/55#

RX-35/20#, 75/55#

50-59-20/15#, 65/45#

60+-15/10#, 55/35#

Basics-One Round each AMRAP, 15-12-9, Light Weight
DESCRIPTION

Working for 4 minutes and resting for 4 minutes in these fast paced intervals

The goal is to choose weights that are light enough to allow for near constant movement during the work periods

As we transition from one AMRAP to another, the weights stay the same, but the size of each set decreases

It is designed this way so as athletes fatigue, they are still able to hold onto relatively large sets

The score for each AMRAP is the total reps completed

The final score will be your reps from each round added together

ALTERNATING DUMBBELL SNATCHES

Alternate arms each rep

Choose a light-moderate weight that allow you to complete each round in 1-2 sets

THRUSTERS

Choose a light weight that allows you to complete each round in 1-2 sets