Workout of the Day

WOD 1

Back Squat 6 sets x 4 reps at 83%

WOD 2

7 min AMRAP

-21 Wall Balls 20/14

-7 T2B

4 rounds, each for time, of: -800-meter run -Rest 2:30

If you can can’t run, your coach can give you an alternative workout

Deadlift  8-5-4-3-2-2-2

(20 min cap)

For time: -1000m row -20 overhead lunges, 45/25 -20 wall balls -15 Deadlift (225/135) -20 wall balls -20 overhead lunges -20 calorie Airdyne

5 min amrap -14 pushups -7 power cleans 135/95

-5 min rest

– 5 min amrap -3 muscle ups (scale is 1 pull up and 1 dip per muscle up) -7 db thrusters 50/35

-5 min rest

– 5 min amrap -10 burpees -200m run