Workout of the Day

WOD = Bike 10 sets of 12/9 calorie sprints with 1 min rest between sets.

The first few rounds should be 30-40s or less.

Then try to hold on. Advanced athletes do 15/12 cal

For time: -30 box jumps (20/24 (16/20)

-15 clean and jerks, 65 | 95 lb. (35/65) (35/45)

-30 box jumps

-15 clean and jerks, 85 | 135 lb. (55/95) (45/65)

-30 box jumps

-10 clean and jerks, 115 | 185 lb. (75/115) (65/85)

-30 single-leg squats

-10 clean and jerks, 145 | 225 lb. (95/135) (75/105)

-30 single-leg squats

-5 clean and jerks, 175 | 275 lb. (105/155) (85/125)

-30 single-leg squats

-5 clean and jerks, 205 | 315 lb. (115/185) (105/145)

F: 20-in. box M: 24-in. box Time cap: 20 minutes

WOD= 6 rounds for time of:

-24 air squats

-24 push-ups

-24 walking-lunge steps

-Run 400 meters

3 sets of 5 tempo OHS with 4 second descent and 3 seconds in the bottom. Have a partner count for you. Be sure to push the hips back on the descent

Overhead squat 5-5-5-3-3-3-1-1-1 reps