Workout Of the Day
ROOKIE / ALL LEVELS
A.
12 Rounds for time:
5 Power Snatches
5 Pull Ups
10 Push Ups
15 Squats
INTERMEDIATE
A.
6 rounds for time of:
Row 50 calories
150 double-unders
50 walking lunges
(In teams of 2 alternating tasks).
ADVANCED
Phase: Gymnastics
Week :4
A.
Deficit Handstand Push Ups
3-3-3-3-3-3-3-3-3
Rest 45s
B.
Max reps handstand push ups
C.
Bergeron Beep Test
EMOM for as long as possible:
7 Thrusters, 75/55lb
7 Pull ups
7 Burpees