Tough Wednesday Interval WOD with Dan Bailey

Dan Bailey: "The pump gets real!"

3 5-minute rounds for max reps at each station:

  • From 0:00-2:00, run 400 meters then double-unders
  • From 2:00-3:00, 35-lb. dumbbell push jerks
  • From 3:00-4:00, pull-ups
  • From 4:00-5:00, 35-lb. dumbbell hang squat cleans

Rest 5 minutes between rounds.

Fun Quickfire 1 Minute Interview with Dan Bailey


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About The Author

Editor-In-Chief at BOXROX. I come from a background of rugby and weightlifting. Growing up in the English Lake District, I spent a great deal of time swimming in its stunning lakes and rivers. In 2015 my brothers and I became the first people to swim the 145km length of the River Eden, from source to mouth, in 9 days. We also swam the Corryvreckan whirlpool, the third largest in the world, and Crossfit is a huge part of my training for these events.


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