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WOD

“That Escalated Quickly” (Time)

“That Escalated Quickly”

For Time:

3 Rounds:

15 Front Squats

25 Double Unders (40 singles)

1,000/800 Meter Row

3 Rounds:

12 Thrusters

25 Double Unders (40 singles)

1,000/800 Meter Row

3 Rounds:

9 Hang Squat Clean Thrusters

25 Double Unders (40 singles)

25 min Time Cap

Subs-50/35 Calorie Bike or 800m Run

RX+-95/65#

RX-75/55#

50-59-65/45#

60+-55/35#, 40 Singles, 800/600m Row

Basics-1 Round of each, 500m Row PVC/BB, 40 Singles
DESCRIPTION

3 sets of 3 rounds of barbell movements and jump rope are separated by mid-range efforts on the rower

The workout flows like this:

15 Front Squats

25 Double Unders

15 Front Squats

25 Double Unders

15 Front Squats

25 Double Unders

1,000/800 Meter Row

12 Thrusters

25 Double Unders



Expect this workout to take between 18-25 minutes to complete

BARBELL MOVEMENTS

We’ll use one barbell weight for all three movements

As the range of motion increases, the reps will drop

Choose a lighter load that allows you to complete each round within 2 sets

DOUBLE UNDERS

Choose a rep number or variation that takes 30 seconds or less to complete