Friday 3-09-18 Workout Of The Day

Friday 3-09-18

A.

5 Min AMRAP

10 Front Squats 65/95#

40’ Shuttle Run

8 C2B Pull-Ups

40’ Shuttle Run

3 Min Recovery

B.

5 Min AMRAP

15 Muscle/Pwr. Cleans 65/95#

40’ Shuttle Run

10 Ring Dips

40’ Shuttle Run

3 Min Recovery

C.

5 Rounds for max reps of work 30 rest 30

Bar over burpees

• Count your reps for each round cumulatively for a grand total at the end of all five rounds.
• Drop into a plank NOT CHEST TO GROUND.
• Using new burpee standards (no stepping forward) both feet moving at the same time.
• If your legs are on fire you’re doing it correctly