Workout of the Day

Workout of the Day


Snatch Complex (On the 1:30 x 7 Sets:)
1 Power Snatch
1 Hang Squat Snatch

Set #1 – 60%
Set #2 – 65%
Set #3 – 70%
Set #4 – 75%
Sets #5+6+7 – Build to a heavy complex for the day.
Metcon (Weight)
Body Armor
3 Sets:
50% of Max Pullups
50′ Dumbbell Overhead Lunge (changing 25′)
Rest 2:00 between sets.

Rx+ Muscle Ups

On the following dumbbell overhead walking lunge, this is completed with a single dumbbell. Change arms at the 25′ mark (halfway), and aim to complete each distance unbroken. Let’s start at a manageable load, and aim to build to a heavy for the day. Not a max effort, but let’s challenge ourselves here.
50 GHD’s for time (Time)
50 GDS For Time
A teaser of this Friday’s WOD

Where do you stand with the ladies!? 🙂

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