Workout Of the Day
ROOKIE / ALL LEVELS
A.
4 Rounds for time:
20 Air Squats
15 Hand release push ups
10 Toes to Bar
5 Hang Squat Snatch
INTERMEDIATE
A.
Handstand Walk Practice
B.
5 Rounds for time:
15 L-Pull Ups
15 Ring Dips (with 45 degree turnout at lockout)
ADVANCED
A.
8 Rounds for time of:
7 Clean & Jerks 60/40kg
7 Ring Muscle-ups
(Teams of 4, share the load as needed)
B.
4 Rounds:
21 Wallballs 20/14
14 Handtsand Push-ups
7 Deadlifts 140/90kg
(Teams of 4, 1 full round per athlete)
C.
8 Rounds for time of:
400m Run
30 Toes-to-bar
20 Calories Rowing
(Teams of 4, only one athlete per task)