WORKOUT OF THE DAY, DECEMBER 16TH 2016

Happy Bday today to this super rockstar FitChick.  21 years old has never looked so good!!  Sweatin to the Oldies and Burpees ALL DAY!!

STRENGTH: (15 min)

Back Squat 8 sets of 3 at 80%

BeachFit will do:

Min 1:  8-10 Cal AirDyne

Min 2:  10 Jumping Air Squats

WOD:

#Open 16.4

AMRAP 13

55 Deadlifts (225/155lbs) Approx 60% 1RM if not Rx **BeachFit will do Double KB Deadlifts

55 Wall Balls (20/14lbs)

55 Calorie Row 

55 Handstand Pushups (Scale to Inverted Pushups or Seated DB Press)

OPTIONAL OLY WORK: 

Clean and Jerk

65%/2+1(Squat Clean, Squat Clean + Jerk)
70%/2+1
75%/2+1
80%/2 (Clean and Jerk, Clean and Jerk)
(85%/1)3

 

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