Wednesday Workout: OTM Work, Row or Run/DU

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WOD

Part 1
Level 2

OTM 16:

  • Even Minutes: Touch and Go Squat Clean x 5
  • Odd Minutes: Row x 10-15 Cals

*Notes:  For row – should be no more than 45 seconds of work, so scale up/down as needed

Level 1

OTM 12:

  • Even Minutes: Hang Dumbbell Squat Clean x 5
  • Odd Minutes: Row x 8-10 Cals
Part 2

2 Sets at aerobic pace (i.e. not all out):

  • Row x 1000m or Run x 800m (Scale to 500m row or 400m run)
  • Double Under x 100
  • Rest 3 Minutes

Scale Doubles to 1x Singles + 10 Burpees

~Rest 5-10 Minutes between parts 1 and 2

 

2 Comments on “Wednesday Workout: OTM Work, Row or Run/DU

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