7.25.2017

 In Workout of the Day

Warm Up

Run or Row 250m

Dynamic Drills

Then 2 Rounds of:

  • Scap Pull Up x 5
  • Dislocate x 10
  • Good Morning x 10

Workout of the Day

A. 3 Sets

  • A1: Strict Wide Grip Pull Up (Pronated) x 5-7 @ 2011 – Rest 60 seconds
  • A2: Strict Pronated Pull Up x max reps @ 2010 – Rest 2 minutes

B.

In teams of 2, with only 1 person working at a time, complete as many reps as possible in 10 minutes of:

  • Run 1 mile or Row 2k (Split the distance however)
  • Alt DB Snatch x max reps in time remaining (50/35lbs)

Rest 5 minutes, and when the running clock reaches 15:00…

Complete as many reps as possible in 10 minutes of:

  • Farmers Carry x 600m (as heavy as possible)
  • Burpee Box Jump Over x max reps (24/20″)

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