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Workout of the Day: 11/2/2016

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Strength:

2 cleans + 1 Jerk every 2 min for 5 sets:
Set 1: @ 60%
set 2: @ 65%
set 3 @ 70%
set 4 and 5 @ 75%

Metcon

18 min AMRAP:
200m Run
10 KB Russian twists (R+L = 1 Rep)
10 Burpee Box Jump Overs (24/20)
10KB Front Rack Walking Lunge Right Arm
10 KB Front Rack Walking Lunge Left Arm

Extra Credit:

3 Rounds Not for Time:
10 Strict Toe To Bar

or

10 V-Ups

*rest :60 between rounds

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Tuesday6:00AM - 8:30PM
Wednesday6:00AM - 8:30PM
Thursday6:00AM - 8:30PM
Friday6:00AM - 8:30PM
Saturday8:00AM - 12:00PM
Sunday8:30AM - 12:00PM

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