Thur, July 16, 2015

FullSizeRender (9)

Workout of the Day

—Warmup—

  • 800m Run/1000m Row
  • 40 Double Unders
  • 20 Air Squats
  • 60 sec. Paleo Chair Hold w/20# Wall Ball – Chest Straight Up
  • 10 Air Squats
  • 30 sec. Paleo Chair w/20 # Wall Ball – Chest Straight Up
  • 15 Bridges
  • 60 sec. Dead Hang Hold
  • 15 PVC Shoulder Dislocates
  • 10 Front Squats (45# bar)
  • 10 Overhead Squats (45# bar)

 

—Conditioning—

For Time: (9 min. cap)

  • 50 Double Unders
  • 21 Overhead Squats (95#/65#) Advanced = 135#/95#)
  • 40 Double Unders
  • 15 OHS
  • 30 Double Unders
  • 9 OHS
  • 20 Double Unders
  • 6 OHS
  • 10 Double Unders
  • 3 OHS

 

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