7.06.2018

 In Workout of the Day

Warm Up

Row or Run 250m

Then 2 Rounds of:

  • Squat to Stand x 5
  • Prisoner Good Morning x 5
  • SA OH Carry x 100ft per

Workout of the Day

A. 4 Sets

  • Segmented Snatch Deadlift x 3 reps

– Pause in following positions for 1 to 2 seconds: 2″ off the floor, at the knee, and mid thigh – Rest 2 minutes between.

B. 3 Sets

  • B1: SA KB OHS x 4-6 per @ 3111 – Rest 60 seconds
  • B2: Row 12/10 Cals (No Straps) – Rest 60 seconds

C. In teams of 3, Row 5,000m.

Teams may split the work any way they want. Each team gets only 1 Rower and is responsible for keeping a loaded barbell (135/95) off the ground. If the barbell touches the ground, then all 3 teammates must immediately perform 5 Burpees.

-25 minute cap.

 

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