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WOD

“Aftermath” (Time)

“Aftermath”

For Time:

50-40-30-20-10:

Calorie Row

After Each Round:

10 Deadlifts

40 Double Unders (65 singles)

25 min Time Cap

Subs

Bike 35-30-21-15-19

RX+-185/135#

RX-155/105#

50-59-135/95#

60+-115/75#

Basics-25-20-15-10-5 Cal Row,

5 DL w/ PVC/BB, 20 Jump Ropes
DESCRIPTION

After each round of rowing, you’ll complete a set of deadlifts and jump rope before moving back to the machine

While the row calories decrease, the deads and double unders remain the same

Men and women have the same prescribed number of calories for the workout

We expect this piece to take around 15-20 minutes to complete

Let’s cap this workout at 25 minutes

DEADLIFTS

Choose a weight that you can complete unbroken for all 5 rounds

DOUBLE UNDERS

Choose a number or variation that can be completed in under 1 minute

AFTER PARTY

Midline LSIT GM (No Measure)

Midline

3 Sets:

1:00 L-Sit (Accumulated Time)

30 Barbell Good Mornings

Rest as Needed Between Sets