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8/10/2017-Workout of the Day

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Thursday  8/10/2017

Warm-up: EMOM 12, alternating: 

 A) 5 Medicine Ball Squats w/Pause + 5 Medicine Ball Cleans
 B) 10 Stationary Inchworms
 C) 3 Strict Press + 4 Push Press + 5 Power Jerk

 Barbell Complex: Start with an empty bar for first two sets. Add a small amount of weight for last three sets if desired.

Strength: Push Jerk- 15 Minutes
3RM

WOD:   “Karen” For Time: TIMECAP: 7:00
Level 3/2/1
150 Wall Ball, 20#/14# to 10′
100 Wall Balls 20/14 to 10/8′
100 Wallballs 14/10

Extra Work: Front Squat

3×4, use 70% of last week’s 4RM or 4RM