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TGIF

10
Jan

TGIF

Workout of the Day
10 Minute Warm-up
then
Find 3 RM Front Squat
alternate
During your strength pick 2 movements:
-3 sets Skin the cat (progression)
-3 sets Windmills 5 each arm
-3 sets Strict TTB
-3 sets Weighted Plank x 1 minute
-3 sets Russian Twists x 10 each side
-3 sets Weighted V-up x 12
then
WOD #1
8 Minute Time Cap
4 Rounds
5 Clean and Jerk
7 HSPU
9 Chest to Bar Pull-up
Rx #185/#123
OR
WOD #2
8 Minute Time Cap
4 Rounds
8 DB Thruster
10 Burpees
12 V-ups
Rx #35’s/#25’s

Post your scores to the Whiteboard.

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