3.16.2015

 In Workout of the Day

Warm Up

Row 500m or Run 400m

Dynamic Drills

Ankle, Hip, and Front Rack Mobility

Then

  • Thruster x 10 (45/35)
  • Ring Row x 5 @ 2111

Workout of the Day

A. 4 Sets

  • A1: Front Squat x 3-4 reps @ 20X1 – Rest 60 seconds
  • A2: Chin over bar (Throat to bar if possible) x 20-30 seconds – Rest 60 seconds
  • A3: SA Bent Row x 6-8 per @ 21X1 – Rest 60 seconds

-Alternate grip for A2 for a total of 2 sets pronated and 2 sets supinated.

B.

In teams of 2, alternate full rounds to complete as many rounds and reps as possible in 12 minutes of:

  • Thruster x 7 (95/65)
  • Pull Up x 7
  • Burpee x 7

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