9.21.2017

 In Workout of the Day

Warm Up

Row 250m

Then 2 Rounds of:

  • Good Morning x 10
  • Squat to Stand x 5
  • Burpee Broad Jump x 2

Workout of the Day

A. 4 Sets

  • Halting Clean Deadlift x 3-5

-Pause at the upper thigh and hold for 2 to 3 seconds before returning to the floor. Start your sets at 80% of your Clean 1RM.

B. 3 Sets

  • B1: Front Rack & Overhead Carry x 100ft per – Rest 60 seconds
  • B2: Goat Bagger x 10-15 – Rest 60 seconds

C. 3 Sets – Against a 13 minute clock:

  • 60 Seconds – Row Cals
  • 30 Seconds – Rest
  • 60 Seconds – Wallball (20/14lbs to 10/9′ target)
  • 30 Seconds – Rest
  • 60 Seconds – Burpee Box Jump Over (24/20″)
  • 30 Seconds – Rest

Score is your total reps/cals.

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