Workout of the Day

Thur 8-3-17

This Week’s Training – ** RSVP **

Athletics WOD

A. 3 Rounds Each for Time:
12 Pullups
21 KBS 53/35
400m Run
Rest 60 sec

Record times for each round

B. 3 sets:
90 sec Wrist Flexor stretch
10 Wrist Pushups

Fitness WOD

A. Rope Climb Skill Dev
B. 5 Rounds for time:
25 Abmat Situps
1 Rope Climb
300m Row

Strength WOD

A. Power Clean + Hang Clean + Push Jerk + Split Jerk -Build to a max for the complex in 15min

B. Split Jerk EMOM x 10 @ 85% of heaviest set from A.

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