badatwod

MSG WOD

In today’s workout, perform all movements at a high and accurate intensity! Track all reps and rest exactly as prescribed.

A. Row
4 x AMAP meters in 30sec w/ 1min rest b/w sets

Active rest 8min then do B. (walk, skip, light row, cycle, gymnastics)

B. Bench Press
4 x AMRAP 30sec w/ 1min rest b/w sets

Active rest 8min then do B. (walk, skip, light row, cycle, gymnastics)

C. BR Slams
4 x AMRAP 30sec w/ 1min rest b/w sets

Active rest 8min then do B. (walk, skip, light row, cycle, gymnastics)

D. Press
4 x AMRAP 30sec w/ 1min rest b/w sets

Optional Extra Work

If you’re up for a challenge, do this workout twice through (you’ll only get through once in a class). This takes 48mins to complete including all the prescribed rest periods.