WOD – Wed, Jul 23
ENDURANCE
“Nemesis” (Time)
4 Rounds
400 Meter Run
20 DB Suitcase Lunges
500/400 Meter Row
100 Meter Farmer Carry
MCx: 50/35, 70/53
MAx: 35/20, 53/35
MVx: 300m, 25/15, 375/300m, 35/26
GOALS + GUIDANCE: Run slightly slower than your 1 mile PR pace (slightly harder than conversation pace). For the alternating lunges, choose moderate dumbbells, held by your sides, and focus on an upright torso. The row should feel like the run – a strong pace that won’t lead to burnout. Finish each round with a challenging 100 meter farmer carry using heavy kettlebells. Target 20-24 minutes.