8/16/2017

8/16/2017

Workout of the Day:

1) Coach led Warm-up

2) 20 Minute AMRAP of
30 Wall Balls 30/20
30 Box Jumps 24/20
20 Med Ball Cleans 30/20
20 Box Jumps 24/20
10 Medball sit-ups 30/20
10 Box Jumps 24/20

3) Not for time complete
3x60 sec Plank hold
3x15 V-ups

4) Mobility/Stretching


Competition Programming:

1) Find a 1RM Back Squat

2) For time Complete
1 Mile Run
1000m Row
250 Double Unders
1000m Row
1 Mile Run

3a) 4x45 Sec Hollow Hold
3b) 4x15 GHD Sit-ups

4) Mobility/Stretching

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