WORKOUT OF THE DAY, AUGUST 8H 2017


Published August 7, 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 THIS WEEK for prize sponsors and WOD teasers.

STRENGTH:

#complex

EMOM 6

3 Power Cleans + 3 Front Squats + 3 Shoulder to Overhead (115/75lbs)

BeachFit will do:

3 KB Deadlifts + 3 KB Swings + 3 KB Goblet Squats + 3 KB Press

WOD:

#freedom trail

AMRAP 3
21/15 Calorie Row, Bike or 300m Run
21 Burpees
Max Thrusters (75/55) *BeachFit will do Wall Balls or KB Thrusters

Rest 3:00

AMRAP 3
18/12 Calorie Row , Bike or 200m Run
18 Burpees
Max Thrusters (95/65)

Rest 3:00

AMRAP 3
15/10 Calorie Row, Driveway Run
15 Burpees
Max Thrusters (115/80)

Rest 3:00

AMRAP 3
12/8 Calorie Row, Driveway Run
12 Burpees
Max Thrusters (135/95)

**Scale to 18,15,12,9 if needed.  When fresh, athletes should be able to complete the below reps unbroken at each barbell.  Rd.1 25, Rd 2 20, Rd 3 15, Rd 4 10.  


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