Workout of the Day 9.12.17

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Warm-Up

3x

400m Run

20m Duck Walk

14 Wall Facing Shoulder Taps

 


Strength

A. Push Press (tempo 22×2)

6, 5, 4, 6

*Build from last weeks weights.  Increase your sets by 5 lbs from last week.  Maintain strict tempo and form as you build. 

B1. Dual KB Bent Over Row (AHAP)

3×6

B2. Hanging L-Sit

3x20sec


Metcon

3x

15 Hang Power Clean #95/65

15 Single Arm KB Press/Arm  #16/8kg

200m Run

30 Hollow Rocks