The Workout of the Day for September 14, 2017

WARM-UP:

2 Rounds:

200m Run

5 Pull-Ups

10 Push-Ups 

15 Squats

STRENGTH:

Pendlay Row

4x6 AHAP (3 sec eccentric)

Weighted Ring Dips

4x6 AHAP (3 sec eccentric)

METCON:

15-12-9-6-3

Push Press 135/95

Pull-Ups

200m Run

L3

115/80

L2

95/65

L1

75/55

Aaron Kennedy