Wed May 7 "Whats the Catch"

Move

2) Every 2:00 x 9 Rounds
10 Cal Row
6 Burpees Over Rower

Train

1) Front Squats: 4 x 3 @ 70%

2) What’s the Catch

For Time (18 Minute Cap)

150/120 Cal Row
Every 2:00 Minutes, 10 Lateral Burpees Over Rower

Stimulus

1) You will complete four sets of three reps. Aim to start the reps at 70% and stay at this weight throughout all sets.

2) Begin the workout on your rower. Pick a burpee number that takes 45 seconds or less to complete, giving you 1:15 on the rower. Don’t reset your rower between rounds. A two foot take off is required to jump over the rower. You will have 9 rounds to complete the required row.

Extra Credit

AMRAP 5: All at 35% of 1RM Back Squat
1 Back Rack Reverse Lunge Right
1 Back Rack Reverse Lunge Left
1 Back Squat