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Workout Of The Day

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    HAPPY HUMP DAY!

    STRENGTH:

    10 MIN EMOM:

    ODD - 3 BACK SQUATS FROM RACK @ 80%

    EVEN - 6 BOX JUMP OVERS (30/24)

    WOD:

    6 ROUNDS FOR TOTAL BURPEES:

    IN 40 SECONDS, ROW 100 METERS

    - THEN -

    WITH REMAINING TIME, AMRAP OF BURPEES

    - REST 2:20 BETWEEN ROUNDS -

    ** EXTRA CREDIT **

    3 SETS OF 1:00 WORK/1:00 REST

    8 PUSH-UPS

    - SUPERSET WITH -

    MAX UNBROKEN DB SNATCHES* (50/35)

    * DO NOT DROP DB'S AS THEY WILL BREAK!



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    POWER CLEAN

    STRENGTH:

    POWER CLEAN - 15 MINS TO BUILD TO A HEAVY 1 RM

    WOD:

    "JACKIE"

    FOR TIME: (12 MIN CAP)

    ROW 1,000 METERS

    - THEN -

    50 THRUSTERS (45/35)

    30 PULL-UPS

    ** EXTRA CREDIT **

    DB ROWS (4 X 8)

    - SUPERSET WITH -

    BANDED LAT PULL DOWNS (4 X 15)

    - THEN -

    STRICT PULL-UPS (5 X 3)


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