WORKOUT OF THE DAY, JULY 10TH 2019


Published July 10, 2017


Fall Brawl is quickly approaching!  Grab your bro or broette and get signed up for this great partner competition Saturday August 26th!  Click HERE for more information and to sign up! Keep an eye out in the coming weeks for prize sponsors and WOD teasers.

STRENGTH: (15 min)

Back Squats

5 sets of 6 reps at 78%

BeachFit will do:

12 min AMRAP

5 Ring Rows

10 Lunges *Add weight if desired

15 Plank Taps

WOD:

#Run Up

For Time:

27-21-15-9  

Calorie Row  (Running Option would be 600m/400m/300m/200m)

Kettlebell Swings (53/35lbs) (Rx+KB Snatches)

Overhead Squats (75/55lbs) *Scale to Front Squats 

CASHOUT:

2 super sets of:

20 Weighted Ab Mat Sit Ups (Rx+GHD Sit-ups)
20 Weighted Glute Bridges (Rx+Hip Extensions) 

ADDITIONAL OLY WORK:

Snatch
60%/3
65%/3
70%/3
75%/3
(80%/3)3

Snatch Pull
(100%/3)4


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