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8/31/2017-Workout of the Day

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Thursday 8/31/2017

Warm-up: 3RNFT:
Jog or Row 200m 
10 Goblet squats, emphasize eccentric
10 Hollow Rocks

 Strength :Back  Squat – TIMECAP: 15:00
3×2, use 80% of last week’s 3RM

If you did not perform 3RM last week, you may do so here.

WOD: 4 Rounds For Time: TIMECAP: 12:00
Level 3/2/1
200m Run
15/12/9 Thrusters, 45#/35#
10 or 7 Burpee

Extra Work: 3 Sets, Not For Time:
20 Back Rack Lunges
10 Single Arm Dumbbell Rows/side
0:30-0:45 Sorenson Hold