LOCO ANNOUNCEMENT

WOD

A)  The Luge

2:00 Row or 400M run

Directly Into
2 min AMRAP
12 Wallballs 20/14
9 Deadlifts 135/95
Rest 2:00

Repeat that whole process 4 times.

B)  Posterior Finisher

3-5 Sets For Quality

10 Barbell Glute Bridges
10 Clamshells (ea/s)

Strategy and Briefing: 

The two separate portions of each interval can make this Breathe & Burn Workout deceiving, so do not fall into the trap! Treat each interval as one 4 minute bout. You can still push it on the Row/Run, but don’t treat it as its own separate piece. Hold an 85-90% effort on the cardio and continue this effort into the Wallballs & Deadlifts. Work at a quick and consistent pace during the 2 min AMRAP. Focus on efficient movement & breathing to support your pace. All sets should remain unbroken throughout. Take a few deep breaths before moving to the next movement to avoid going too deep too early. If you feel good after the first 2 intervals, speed up the pace.

Levels Consideration:  Deadlift, API

Goal: 8 Rounds of the AMRAP