Tues, Sept 27, 2016

Workout of the Day

—Warmup—

  • 800m Run/1000m Row
  • 20 Air Squats
  • 2 min. Paleo Chair Hold
  • 10 Air Squats
  • 20 Bridges (squeeze glutes at top)
  • 60 sec. Dead Hang Hold
  • 20 PVC Pipe Dislocates
  • 20 PVC Pipe Figure 8s (10 per side)
  • 20 Buz Saws
  • 10 Knees to Chest
  • 10 Deadlifts (65#)
  • 10 Hang Power Snatches (65#)
  •  5 Power Snatches

 —Conditioning—

16 min. EMOM

  •  Even mins. = 15 Abmat Sit Ups
  • Odd mins. = 7 Power Snatches (95/65)

—Cooldown—

  • Accumulate 150 Double Unders or 300 Singles

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