WOD – Mon, Sep 22

STRENGTH
Deadlift (GOALS + GUIDANCE: Complete the first set of deadlifts at 85% and build for the next two sets.)

INTERVALS
“Ofenbach” (AMRAP – Reps)

5 x AMRAP 3

500/400 Meter Row

Max Box Jump Overs, 20″

Rest 1 Minute

MAx: 400/350m, step overs

MVx: 375/300m, step ups

GOALS + GUIDANCE: Each 3-minute window should be a sprint effort on the row, leaving you around :45–:60 to accumulate box jump overs. Aim to keep your row times consistent from start to finish. Find a smooth, steady rhythm on the box jump overs and stay moving the whole time. Score is total box jump overs across all five rounds.