Freedom Sauce

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AMRAP 3
21 Overhead Squats (95/65)
21 Burpee Over the Erg
Max Calorie Row
Rest 3:00 <-- “YAY, rest!!”
 

AMRAP 3
18 Overhead Squats (115/80)
18 Burpee Over the Erg
Max Calorie Row
Rest 3:00 <-- “YAY, rest!!”
 

AMRAP 3
15 Overhead Squats (135/95)
15 Burpee Over the Erg
Max Calorie Row
Rest 3:00 <-- “YAY, rest!!”
 

AMRAP 3
12 Overhead Squats (155/105)
12 Burpee Over the Erg
Max Calorie Row <-- “YAY, you’re done!!”

OPEN 95/65 – 115/80 – 135/95 – 155/105

PERFORMANCE 75/55 – 95/65 – 115/80 – 135/95

FITNESS 65/45 – 75/55 – 95/65 – 115/80

  • Score today is the total calories after all four rounds.
  • Within the workout today, being able to go unbroken on each and every round will help meet the sprint stimulus of each AMRAP. Burpees today will be lateral over the erg with no need to stand to full extension on each.
  • **SELECT OPEN/PERFORMANCE/FITNESS if you did it AS WRITTEN if not select scaled.**

Recovery: BIKE/ROW/SKI

MASH/MOBILIZE/ROMWOD

 

 

Zachary Hamilton