Workout Of The Day

  • Baseline

    1. For Time:500 Meter Row40 Air Squats30 Sit Ups20 Push Ups10 Pull Ups2. 14 Minute AMRAP70 Double Unders7 Muscle Ups7 Snatch(155/105)

  • Heavy Day

    1. Deadlift: 10 sets of 22. Back Squat: 10 x 23.

  • Beep test

    On The Minute for as Long as Possible:7 Thrusters (75/55)7 Pull-Ups7 BurpeesComplete 1 round at the top of each minute until you can no longer.**minimum work requirement is 10 rounds. If you are unable to complete 10 rounds, rest as needed and continue till you complete 10 rounds. 2. Front squat: 3,2,1,1,1,1,1 

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