Workout of the Day

Thurs 2-8-18

This Week’s Training – ** RSVP **

Athletics WOD

A. AMRAP 7min
20 Wallball 20-10/14-9
10 Deadlift 185/135
Rest 4min

AMRAP 7min
20 Toes to Bar
10 Shoulder to OH 155/105
Rest 4min

AMRAP 7min
30 Double Unders
10 Burpees

Fitness WOD

A. For Time
18-15-12-9-6-3
Burpee Box Over 24/20
DB Push Press 50/35
KBS 53/35

Strength WOD

A. Starting Every 3min 1 set max reps TnG squat clean at: 70, 75, 80% – A rest or regrip on the floor constitutes the termination of a set

B. 4 sets starting every 3min:
Max Strict Ring Muscle Ups
Max Kipping Muscle Ups
AMRAP(-1) Kipping Ring Dips

Set must be completed without leaving the rings

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