Workout of the Day

Sat 2-10-18

This Week’s Training – ** RSVP **

Athletics WOD

A. For Time as a Team of 4
Partner 1 and 2:
21-15-9
Synchro Front Rack Reverse Lunges 115/75
Synchro Burpees

Partner 3 and 4: Two Rounds
21 Synchro Front Squats 115/75
12 Synchro T2B

Partners 1,2,3,4:
100 AB Cals – partners may switch as often as they want on the Assault Bike

Fitness WOD

A. AMRAP 11min
4 DB Hang Squat Clean 50/35
12 Pushups
24 Paralette Hops

Strength WOD

A. Backsquat Find a 10RM – Use 1-25-18 as benchmark

B. Every 2min Alternating x 16min (4 sets of each):
E: AMRAP (-1) DHSPU 2x45lb Plates
O: AMRAP (-1) Bar Muscle Ups

Gymnastics movements are AMRAP (-1) in a single set

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