The Workout of the Day for September 20, 2017

WARM-UP:

2 Rounds:

12 DB Thrusters

8 Strict Pull-Ups

200m Run

STRENGTH:

EMOM 5 min:

1 Pause Front Squat @ 75% (3 sec pause)

Rest 2 min

EMOM 5min:

1 Front Squat @ 85%

METCON:

AMRAP 8min:

10 Toes to Bar

30 Double Unders (60 Singles)

rest 4min

AMRAP 8min:

Wall Ball 20/14 (15 Abmat Sit-Ups at every break)

*Score is total reps of both AMRAPS (do not include Abmat Sit-Ups)

 

Aaron Kennedy