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10/11/2017-Workout of the Day

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 Warm-up: 8:00 @ Easy Pace:
10 Medicine Ball Cleans

5 Rotational Medicine Ball Throws/side W/Partner
10 Pushups
50′ Inchworm

Strength:  Push Press- TIMECAP: 15:00

90% x Max Reps x 1

WOD:  AMRAP 14:
Level 3/2/1
25/20/15 Power Cleans, 115/75, 75/55, 45/35(Hang Power)
25/20/15 Wall Ball, 20/14, 14/10
25/20, 20/15, 15/10 Calorie Assault Bike or Row
25/20/15 Handstand Pushups/Pike/KB Push Press

Extra Work- Pick based on needs. 

A) Pullup-  TIMECAP: 10:00

For Total Time:
20/10 Strict Pull-ups
2:00 Rest
30/20 Chest-to-Bar Pull-ups
2:00 Rest
40/30 Pull-ups 

**Scale to Banded/Jumping Chest To bar/Jumping Pull-up

B) 4 Sets for Quality: 
10 Bulgarian Split Squats/side
10 Single Arm Z Press/side
10 Bodyweight Rows
20 Hip Extensions