12.26.2016

Warm Up

Jumprope 3 minutes

Ankle and Hip Mobility

Then 2 Rounds of:

  • Bar Tap x 10
  • Dislocate x 10
  • OHS x 10

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 60 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

– Score is total number of Thrusters.

 

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