Workout of the Day

Tues 11-14-17

This Week’s Training – ** RSVP **

Athletics WOD

A. 6 Sets:
10sec Max Cals on the Assault Bike
Rest 1:50

During your rest period complete 10 Front Squat 45/35 at slow pace

B. 4 sets Untimed:
15 Banded Abmat Situp
15 Weighted GHD Hip Extensions @ 2121 Tempo

Fitness WOD

A. 3 Rounds for Time:
30 Situps
Run 400m
15 Burpees

compare to 9-12-17

B. 4min per side Couch Stretch

Strength WOD

A. Deadlift 6×2 @ 85% Lifting Every 2min

B. 4 sets:
AMRAP (-1) Strict HSPU
AMRAP (-1) Kipping HSPU
AMRAP (-1) Pushups
Rest 2min between sets –

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