SBH
WOD
“Surfer on Acid”
3 Rounds for Time:
500 Meter Row (25/18 Calorie Assault Bike)
21 Burpees
* Post time to the whiteboard.
Accessory Work
1. Weightlifting
Minutes 0:00-4:00 – Heavy Pause Front Squat
Minutes 4:00-8:00 – Heavy Hang Squat Clean
Minutes 8:00-10:00 – Heavy Squat Clean
2. Tempo Front Squat
On the Minute x 10:
1 Tempo Front Squat
* 5 seconds to bottom, followed by a 1 second pause.
