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Workout of the Day

Workout of the Day

Mon WOD 100217

Weightlifting
20min to complete
Front Squat (6 s/o 2)
Focus on moving the
weights fast during
the warm up sets.
Then try to let spee
carry over to the
work sets
Sets 1 & 2 – 75%
Sets 3 & 4 – 80%
Sets 5& 6 – 85%
Score= Heaviest set of 2

Metcon
Metcon (Time)
3 Rounds:
21 Burpees Over Bar*
12 Deadlifts (225/155)
21 Box Jumps (24/20)

For Rx’+…..
12 DL @275/185
21 Box Jumps @30/24

*Parallel to bar/Lateral jump
TC 20

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