Workout of the Day

Tues 1-9-18

This Week’s Training – ** RSVP **

Athletics WOD

A. Bar MU Tech

B. 3 rounds for reps
2:00 Max Wallballs 20-11/14-10
:60 Rest
1:30 Max Bar Muscle Ups/CTB Pullups
:60 Rest
:60 Max Lateral Burpees Over Bar
:60 Rest

Fitness WOD

A. OHS 5-5-3-3-1-1-1 – lifting every 2min

B. 5 sets:
4-6 Reps Bar Dips
8-12 Hanging Straight Leg Raises

Strength WOD

A. OHS 10-10-10 – Lifting every 2:30 – go big, try to match weights from last week’s OHS

B. Every 90 sec alternating x 9 min (3 per side)
E: 7 Alternating DB Snatch 50/35
7 DB OHS R 50/35
O: 7 Alternating DB Snatch 50/35
7 DB OHS L 50/35

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