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Workout of the Day

Workout of the Day

Mon WOD 112816

Overhead Squat (10RM)

Weightlifting
E3MOM x 6
Begin the OHS with
a weight at which,
based on past performance,
you can do 10 reps.
Increase the weight
every set and end with
a weight equal to your
8RM Back Squat
Overhead Squat (7RM)
Front Squat (10RM)
Front Squat (7RM)
Back Squat (10RM)
Back Squat (7RM)

Metcon
Metcon (AMRAP – Reps)
EMOM x 12
Rx
9 GHD Sit Ups
9 Burpees
9 C2B/pullup
100m Run

Rx+
12 GHD Sit Ups
12 Burpees
12 C2B
150m Run

Alternate between exercises

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