Workout of the Day

Mon 11-6-17

This Week’s Training – ** RSVP **

Athletics WOD

With a 16-minute running clock:
Min 1: Max Calories, Assault bike
Min 2: Rest
Min 3: Max Reps, Rope Climb 15 ft.
Min 4: Rest
Min 5: Max Calories, Rower
Min 6: Rest
Min 7: Max Reps, Ring Muscle-ups
Min 8: Rest
Repeat

Fitness WOD

A. Power Clean + Hang Power Clean + Front Squat – 12sets lifting Every 90sec – build as capacity and technique allow

B. 4 sets:
15 sec Hollow Hold
15 Banded Good Mornings

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