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6/20/2017-Workout of the Day

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Tuesday  6/20/2017

Warm-up: 10 Minutes @ Easy Pace:
J
og 200m
10 Rotational Medicine Ball Per side with Buddy
5 Goblet Squats @ 31X1 Tempo + 5 Bottom-up Thoracic Extensions at the bottom

 Strength: Paused Front Squat- TIMECAP: 25:00
5-5-5-5-5

Build over the first four sets. The fourth set should be tough but submaximal, leaving two good reps in the tank. The fifth set is 10% lighter than the fourth.

WOD: 3 Rounds For Time: TIMECAP: 12:00
Level 3/2/1
15 GHD Sit-Ups/Sit-ups
15 Chest-to-Bar Pullups/Pull-ups/Jumping Pull-ups
15 One Legged Squats, alternating/ Progression/Box Step Up

Extra Credit: Assault Bike or Row
4:00 @ 6,
3:00 @ 7,
2:00 @ 8,
1 :00 @ 9
2:00 Rest
EMOM 10: 0:10 @ 10

3:00 @ 6 (Cooldown)