WORKOUT OF THE DAY

Warm Up: Three sets of:Row x 200mSingle-Arm Kettlebell Front Rack Carry x 100ft per side No lift today: Long Workout…

Warm Up: Lift: Fitness: Performance:

Warm Up Lift: Snatch 1 Power Snatch + 1 Hang Snatch + 1 Snatch @ 60-65% 1RM Snatch1 Power Snatch…

Warm Up: 2 Sets: Lift: Bench Press – Take 15 Minutes to find heavy Bench Press (please use spotter if…

Warm Up: 2 Sets Hero WOD: 1776 4 Rounds for Time: **Alternate for Overhead Walking Lunges – Use plate but…

Warm up: Lift: Every 90 seconds, for 15 minutes (10 sets) of:High Hang Snatch x 3 reps Fitness: Complete as…

Warm up: Followed by: Fitness: Performance: 400 Meter Run Alternates – Row 500/400 Echo 24/19 Assault 30/24

Followed by: Lift: Fitness: Performance: Barbell should start from the ground.

Warm Up Lift: Take 15:00 Minutes to find a heavy Front Squat WOD:

Warm Up: 2 Sets Lift: Bench Press WOD: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 For Time

Warm Up: 3 sets Row :45 50ft DB waiter carry (R/L) 10 shoulder taps to push up 25ft walking lunges…

Warm Up: 2 Sets 20 walking lunges Side Plank :20 hold (each side) Bottom Squat Hold with KB 3 Tempo…