Workout of the Day

Sat 1-13-18

This Week’s Training – ** RSVP **

Athletics WOD

Complete as many rounds as possible in 12 minutes of:
155-lb. squat snatch, 1 rep
155-lb. clean and jerks, 3 reps
30 double-unders

Fitness WOD

A. Push jerk 5-5-3-3-1-1-1 – lifting every 2min

B. Two Rounds for Time:
50 Air Squats
25 Toes to bar
25 Shoulder to OH 95/65

Strength WOD

A. LIfting every 2:30 x 4 sets of each (20min)
E: Push Press 10-10-10-10 – HAF
O: One set max ring muscle ups

B. 8min Splits Practice
– Standing Straddle
– Front Splits R
– Front Splits L


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