Workout of the Day

Saturday-Dec 10th, 2016

Partner Workout: Teams of 2 o   800 meter run o   50 front squats o   50 push presses o   50 box jumps overs o   50 good mornings o   50 wall balls o   800 meter run

Friday-Dec 9th, 2016

–          Strength: Deadlift 5×5 (increase across sets to a 5RM) o   Increase 5# each set from last week –          5 rounds for time o   5 power cleans (135 / 95) o   10 toes to bar o   15 burpees –          Cash-out: 3 x 12 RDLs

Thursday-Dec 8th, 2016

–          Skill work: Kipping/pull up (kipping/butterfly) technique –          Workout:  “Jackie“ o   1,000 meter row o   50 Thrusters (45#) o   30 pull-ups –          Cash-out: 3 x 10 single arm rows