6/29/18 – 180629

Group Warm up 

Group Mobility 


Strength

3×3 Front squat – rest 2 minutes between sets. Tempo 3 second descent, one second bottom hold and 1 second up! Keep the weight sub maximal.


WOD ( Workout of the Day ) 

"Fight Club" – 3 rounds for total reps. 

1:00 – Thrusters RX ( 95/65lbs ) Lv.2 ( 75/55lbs ) 

1:00 – Power Cleans 

1:00 Box jump overs ( 24/20" ) 

1:00 – Pull ups 

1:00 Assault bike calories 

1:00 rest between rounds! 

Share