The Workout of the Day for October 30, 2017

WARM-UP:

3 Rounds:

30 sec Dead Hang from Pull-Up Bar

10 DB Thrusters

200m Run

STRENGTH:

Back Squat

2 Rounds:

3 @ 84%

2 @ 88%

1 @ 92%

Rest 2min between sets

METCON:

AMRAP 7min:

3 Thrusters 95/65

3 Over the Bar Burpees

6 Thrusters 95/65

6 Over the Bar Burpees

9 Thrusters 95/65

9 Over the Bar Burpees

Etc...

L3

75/55

L2

65/45

L1

55/35

Aaron Kennedy