WORKOUT OF THE DAY, DECEMBER 29TH 2017


Published December 28, 2017


Be sure to join us Tuesdays and Thursdays at 7am for BeachFit at the Westin!  

STRENGTH: (15 min)

Deadlifts

Build up to a Heavy Set of 3 

BeachFit will do:

1200m Row

Every 200m, stop and do 10 Squats and 10 Good mornings holding plate - 25/15lbs. Start with the squats and good mornings. 

WOD:

#smooth criminal

AMRAP 15:

60 Double Unders  (Scale to 120 singles)

30 Wallballs (20/14)

15 Deadlifts (245/165lbs)  *If not at Rx, scale to approx 55-60% of 1 Rep max   **BeachFit will do 8 KB Suitcase Deadlift per side

CASHOUT:

#midline

1-3 Sets

1:00 Double KB Front Rack Hold (Rx+D-Ball Hold 150/100lbs)

 

 


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