Workout of the Day

9am WOD

3 Rounds For Time

400m Run

40 Squat

40 Lat Sit Up (20/14)

Build To A Heavy

2 Push Press + 1 Power Jerk

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Compound Set Of:

10 Single Leg RDL

10 Good Morning

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Compound Set Of:

5+5 Segmented Arnold Press

20 Banded Tricep Push Down (AFAP)

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Compound Set Of:

Hammer Curl

Barbell Curl

10 Rounds For Time

4 Power Clean (135+/95+)

100m Jog

27 Minute AMRAP

20 Games Box Jump (24/20)

20 KB Swing (53/35)

20 Burpee

20 Wall Ball (20/14)

20 T2B

5 Rounds For Time

7 Hang Power Clean (135/95)

12 Back Step Barbell Lunge (135/95)

14 Sit Up (53/35)

9AM WOD

Complete For Time

50 Squat

25 KB Swing (53/35)

50 Wall Ball (20/14)

25 KB Swing (53/35)

50 KB Thruster (53/35)

25 KB Swing (53/35)

5 Rep Shoulder Press

-Super Set-

5 Strict Pull Up 0x3x0

12 OH Tricep Extension

Barbell Curl 7’s

10 Front Rase To Lateral Raise

4 Rounds For Time

75 Double Under

12 Dead Lift (225/155)

-Finish With-

100 Sit Up

“Nicole”

20 Min AMRAP

400m Run

Max Rep Pull Up

7 Min AMRAP Or 7 Rounds

20 Squat

10 Burpee

Rest 2:00

7 Min AMRAP Or To 21 Reps

3 Rep Ladder (95/65)

SDHP

Push Press