Monday, 13 November, 2017

Workout of the Day:

Warm Up:

4x Rowling for Burpees

6-8-10

KB Deadlifts

Air Squats

Lateral Hops

Skill:

Tall cleans, 50%, 3 sets of 4

WOD:

As Many Rounds as Possible in 9:27 of:

6 Squat Cleans (Start with an empty bar, add weight every other round)

15 Double Unders

Tempo work:

EMOM for 8 minutes perform as many reps as possible in 20 sec of-

Odd minutes= Thrusters 75/55#

Even minutes= Pull Ups