Warm-up
3 rounds
200m run
15 wall balls
10 burpees no push-up
Strength
All tracks
3 to 5 rounds
6 switch grip pull-ups
8e front foot elevated lunges
10 hammer curls
12 banded tricep push-downs
WOD
All tracks
3 rounds AFAP
200m run
15 burpees
200m run
25 wall balls
Rest 1:00 between rounds
Fathom – looking at a moderate length workout today. Not as short as Monday, but not as long Tuesday.
Gear – depending on your ability to push the runs and hold on to the wall ball, you might find this one creep up into the uncomfortable zone
Knots – because you will get a bit of a rest, you should go a bit harder in each round. That might mean running a bit faster, that might mean going unbroken on the wall balls. Find a way to make this one challenging for you
Current – make sure you are doing your burpees in your box
