Wednesday 2nd September

Warm-up
General WU:
TABATA alt 20s work, 10s rest
Bike (HW High Knees)
alt Lunges
Metcon (AMRAP – Rounds and Reps)
AMRAP 10

200m Run
7x Goblet Squat
7x Burpee over object
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Scaled/Silvers:
AMRAP 8

200m Run
7x Goblet Squat
7x Downups

"This is what you make it. We can hide a little in an AMRAP . . .this week only! We are back with the bikes which is going to fatigue the legs massively for the front squat so have that in mind when going into the front squats and also burpees over the bar – think quads exploding here! HomeWOD – you will be running, likely in the rain! This should be a quick pace.

Aim to move with limited rest so set your pace accordingly and don’t go out of the gate fast!

Scores:
Adv: 8+ rnds
Int: 6+
Beg: 3-4"