9.24.2018

 In Workout of the Day

Warm Up

Row 300/250m

Ankle and Hip Mobility

Then 2 Rounds of:

  • Dislocate x 10
  • OHS x 10
  • Burpee Broad Jump x 1.1

Workout of the Day

A. 4 Sets

  • A1: Back Squat x 6-8 @ 30X1 – Rest 60 seconds
  • A2: SA Trap 3 Raise x 8-10 per @ 2011 – Rest 60 seconds

B. In teams of 2, partners alternate full rounds to complete as many rounds and reps as possible in 12 minutes of:

  • Burpee Box Jump Over x 10 (24/20″)
  • Alt. DB Snatch x 10 (50/35lbs)

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