WEDNESDAY

   
WOD

6×4 Min AMRAPs

 

“Now We Are Free”

 

6 Sets

4:00 AMRAP

9/7 Calorie Echo

3 Burpee Box Jump Overs

9 Toe to Bar

3 Burpee Box Jump Overs 24/20”

 

2:00 Rest between AMRAPS

 

Active:

8/6 Calorie Echo

8 Alternating Toe to Bar

 

Lifestyle:

7/5 Calorie Echo

3 Burpee Box Step Overs

7 Strict Knees to Chest

3 Burpee Box Step Overs

 

Score = Sum Total Reps / All Sets Combined

 

The sets are not too big and allow for us to push the transitions in order to keep the pace. 4 minutes will feel like a lot of time here, especially after a couple of rounds, so really understand your pacing strategy and tackle this correctly. The goal is a longer hard sustained workout and building of volume and capacity.