11.20.2017

 In Workout of the Day

Warm Up

Row or Run 250m

Then 2 Rounds of:

  • Dislocate x 10
  • OHS x 10
  • SA Bottoms Up KB Carry x 50ft per

Workout of the Day

A. 3 Sets

  • A1: Push Press x 6-8 reps – Rest 60 seconds
  • A2: Hollow Rocks x 20-30 seconds – Rest 60 seconds

B. Against a 30 minute running clock, complete the following:

  • 0:00 – Row 1000m
  • 5:00 – Burpee x 50
  • 10:00 – Strict Pull Up x 30
  • 15:00 – Wallball x 50 (20/14lbs to 10/9′ target)
  • 20:00 – Box Jump Over x 30 (24/20″)
  • 25:00 – Run 800m

-There are 6 total 5 minute rounds. Athletes must rotate to the next station every 5 minutes. Score each of the 6 rounds for time or the number of completed reps.

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