Workout of the Day

Tues 11-28-17

This Week’s Training – ** RSVP **

Athletics WOD

5 Sets for reps:
AMRAP 3min
3 Power Cleans 135/95
6 Pushups
9 Air squats

Rest 3min between sets – during rest time row constantly at low intensity on a zero damper

Fitness WOD

10 Rounds for time:
9 Thrusters 65/45
35 Single Unders

Strength WOD

A. C&J Lifting E2m:
3@ 70%, 2×2@75%, 2×1@80%, 2×1@85%, 1@90%, 1@80%

B. Complete 5 sets of:
AMRAP (-1) Strict CTB Pullups
AMRAP (-1) Kipping/Butterfly CTB Pullups
AMRAP (-1) Kipping/Butterfly COB Pullups
Rest 2min

Scale with a band as necessary. Sets must be done unbroken without leaving the pullup bar.

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