Workout of the Day

Thurs 12-7-17

This Week’s Training – ** RSVP **

Athletics WOD

A. 17.1
For Time:
10 DB Snatch 50/35
15 Burpee Box Overs
20 DB Snatch
15 Burpee Box Overs
30 DB Snatch
15 Burpee Box Overs
40 DB Snatch
15 Burpee Box Overs
50 DB Snatch
15 Burpee Box Overs

20min Time Cap

B. 10min Tissue work – QL or Psoas Smash

Fitness WOD

4 Rounds for time:
400m Run
50 Air Squats

Strength WOD

A. BB Front Rack Split Squats 4×8 reps per leg @ 2020 Tempo – rest 90 sec between legs – use 40-50% of 1RM front squat

B. One set each:
Max Strict Muscle Ups
Rest 3min
Max Kipping Muscle Ups
Rest 3min
Max Kipping Ring Dips

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