WORKOUT OF THE DAY, DECEMBER 22ND 2017

STRENGTH:  (15 min)

Front Squats

3 sets of 7  *Approx 70% of 1RM

BeachFit will do:

10 min AMRAP

5 KB Squat Jump

5 KB Goblet Squat

10 Plank Taps 

:30 sec Bike

WOD:

#difficult DT  (20 Min Cap)

5rds for time:

15 Bar Facing Burpees

12 Deadlifts (155/105lbs)

9 Hang Power Cleans

6 Push Jerks

BeachFit will do:

15 Burpees 

12 Suitcase Deadlifts (6 side)

9 KB Power Clean 

6 KB Push Press each side

 

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