Workout 8.30.23


Health + Fitness + Performance: 

Every 2:30 x 4 Sets:

4.4 Front Squat + Back Squat 

* 15 sec transition between 

* Going back to rep scheme of two weeks ago with the transition week. Each set should be 5-10lbs heavier 



Health WOD: 

18 Min AMRAP: 

30/20 Cal Row

12 Sandbag or DBall Over the Shoulder 

12 Alt DB Box Step Ups (2x 25/15) 


Fitness WOD:

18 Min AMRAP: 

40/30 Cal Row

15 Sandbag Over the Shoulder (150/100)

15 DB Box Step Overs (2x 40/30) 


Performance WOD:

18 Min AMRAP: 

40/30 Cal Row

20 Sandbag Over the Shoulder (150/100)

20 DB Box Step Overs (2x 50/35)


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