0:00-15:00 General Warm-up
15:00-20:00 Transition to WOD
20:00-60:00 WOD
60:00-60:00 Cool-down
WARM-UP:
3 Rounds
10/8 Calorie Row/Bike
8 Wall Balls
6 Pull-ups
4 Burpees
Workout:
“The Lou” Workout for ALS
Partner 44 Rounds For Time:
4 Wall Balls
4 Pull-ups
4 Burpees
4 Alt. DB Snatch
*split reps as needed
*would recommend alternating movements throughout, with the even amount of movements that means the partner that does the DB snatch will go right into wall balls in the next round
*Pace: Aggressive: 33:00, Solid: 36:00, Limit: 40:00
*45-55 seconds per round is the goal
Beginner: 10/8, Ring Rows, 25/15
Scaled: 14/10, Jumping/Banded Pull-ups, 35/20
Rx: 20/14, 50/35