12.26.2017

 In Workout of the Day

Warm Up

In teams of 3, complete 2 Rounds each of:

  • Partner A – Row 250m
  • Partner B – Hang from Pull Up Bar
  • Partner C – Hold Bottom of Goblet Squat

-Rotate stations when the Rowing partner completes the 250m.

Ankle, Hip, and Front Rack Mobility

Workout of the Day

A. 4 Sets

  • A1: Front Squat x 6-8 @ 20X1 – Rest 60 seconds
  • A2: Wtd Pull Up (Pronated) x 3-4 @ 20X1 OR 2-3 Negatives @ 51A1 – Rest 90 seconds

B. 6 Sets

Against a 60 second clock:

  • Burpee over the Bar x 8
  • Thruster x max reps in time remaining (75/55)

Rest 60 seconds between sets.

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