Workout of the Day

Tues 10-3-17

This Week’s Training – ** RSVP **

Athletics WOD

A. 5 sets:
7-9 Rebounding Box Jumps
10 Bar Kips

B. 4 sets:
In 3min complete:
15/12 Cal Row
10 Burpees Over Bar
Max Push Press in Remaining Times 95/65
Rest 60 sec between sets

Fitness WOD

A. OHS 5-5-3-3-3 – built to a tough triple

B. 5min Max Assault Bike Cals
Rest 4min
3min Max Burpees

Post score for both calories and burpees

Strength WOD

A. Snatch 6×1 @ 85-90-95-95-90-85% Lifting Every 2min

B. Back Rack Walkouts 4×15 sec @ 110-120% 1RM BS – Rest 2min


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