Workout of the day

Strength: 15 minutes to establish 1RM Front Squat WOD 3 RoundsRun 800m 15 Hang Squat Snatch (95/65) *20 minute cut off Cool Down: 100ft Walking Lunge 100ft Spiderman Lunge

10AM Partner WOD Optional strength training around 11am…gym doors close at noon

Sorry about the late posting. Row 1000 M for time WOD 4 Rounds5 Stone Shoulderings (115/70)400 M Run25 Squats ** Time cap 15 Minutes Cool Down: 3 – 100 M Sled Pulls – increasing weight each attempt

 A little change of pace… Speed: 4 – 100M Sprints WOD “Tabata” – Static HoldsSquat HoldsPush-up Holds V-Sit HoldsPlank Holds *Hold position for 20 seconds rest for 10 seconds – 8 Rounds for each hold position before moving on to the next. Cool Down:3 x 50′ Yoke hold/carry or Prowler Push – increase weight with […]