WOD

(workout of the day)

  • WARM UP 
    Coach's Choice 
  • SKILL/ACCESSORY
    Core:
    9 min AMRAP:
    10 Burpees
    10 V-ups
    10 Plank Walkouts
    10 Reach Thrus (each side)
    10 Seated Leg lifts
  • METCON/INTERVAL
    For Time:
    27-21-15-9 of:
    Alternating DB snatch (50/35#)
    DB overhead walking lunge steps
  • Strength
    Deadlift
    2-3 warm up sets working up to 70%
    3 @ 70% (+5# optional)
    3 @ 80% (+5# optional)
    3+ @ 90% (3rd set is a max reps(+ 5# optional)
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