“After the Afterparty”

On the 4 Minute for 40 Minutes
20/15 Calorie Row
50 Meter Farmer Carry
20 Wall Balls
10 Burpee Broad Jumps

Weight: 70/53, 20/14

On the 4 Minute for 40 Minutes
15/12 Calorie Row
50 Meter Farmer Carry
20 Wall Balls
10 Burpee

Weight: 53/35, 14/10

On the 4 Minute for 40 Minutes
12/9 Calorie Row
50 Meter Farmer Carry
20 Wall Balls
10 In+Outs

Weight: 26/18, 10/6

WOD GUIDANCE & GOALS
Yes, in four minutes you will complete ALL of the movement listed above before the next interval begins. The row should take :60 on the dot (no more) and the farmer’s carry should be done unbroken every round (:30). For as long as possible, keep the wall balls unbroken (:30-:45), and try to complete the burpee broad jumps in :60 or less. That will leave you with :30-:60 of rest before the next round. The first few rounds should feel “good” and then the workout should pick up by rounds 7-10. Have fun!

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