Access the Workout Of The Day as well as past WODs.
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Programs and schedule here.
06
25
2018
Strength:
Pause back squat, 3-3, (five second pause)
Back squat, 3-3-3
WOD:
21-15-9 reps for tine:
Front squats, 185/125lbs
Ring dips
Post loads and times to beyond the whiteboard.
06
24
2018
Conditioning:
Assault barbell tail pipe:
3 rounds, (hold 3x, bike3x)
In teams of two, one athlete bikes while the other athlete holds:
95/65lb front rack hold
Vs
15/12 assault bike calories
*Barbell must be racked for work to continue
WOD:
Amrap in 15 minutes
10 Ring rows
10 Russian swings, 3/2 pood
200m run
Post total rounds to beyond the whiteboard.
