7.17.2017

 In Workout of the Day

Warm Up

Row 250m

Dynamic Drills

Then 2 Rounds of:

  • Goblet Squat x 8 @ 30X1
  • Ring Row x 5 @ 2111

Ankle, Hip, and Front Rack Mobility

Workout of the Day

A. 4 Sets

  • A1: Front Squat x 4-6 @ 30X1 – Rest 90 seconds
  • A2: Weighted Pull Up (Pronated) x 3-4 @ 2011 OR 2-3 Negatives @ 50A1 – Rest 90 seconds

B. 3 Sets

Against a 4 minute clock:

  • Row 500m
  • Wallball x 25 (20/14lbs to 10/9′ target)
  • CTB Pull Up x max reps in time remaining

-Rest EXACTLY 4 minutes between.

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