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6/13/2017-Workout of the Day

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Tuesday  6/13/2017

Warm-up: 3 Rounds Through:

1 min shuttle runs
:20 sec support hold
:20 sec chin over bar hold
:20 sec goblet squat hold

Strength: 15 Minutes
Back Squat 1RM

WOD: For Time: 25 Min Cap
Level 3/2/1
1200/800m/600M Run
12 Rounds:
2 Bar Muscle-Ups/Jumping Bar Muscle Up/Burpee Jumping Pull-ups
4 Ring Dips/4 Bar Dips/4 Box Dips
12/8 Air Squats

Extra Credit:  Assault Bike 3×50/35 Calories @ 9

Work:Rest 1:1