WORKOUT OF THE DAY, FEBRUARY 23RD 2016

WOD:

#the good life (12 min Cap)

3rds for time:

500m Row

12 Burpees

21 Box Jumps (24/20)

Rest 5 min, then..

EMOMx12

Odd: 10 Toes to bar (Scale Ab Mat Sit Ups)

Even: 10 Thrusters (Scale DB Thrusters)

COMPETITORS:

SESSION 1
1. Run
9 rounds of:
2:15 of Running
:30 seconds of Walking
Goal is to complete the exact same distance on each 2 minute interval.

SESSION 2
1. Conditioning
5 RFT:
5-4-3-2-1 Legless Rope Climbs
15-12-9-6-3 Thrusters, 135/95

2. Conditioning
3 RFT:
Row 500m
12 Burpees
21 Box Jumps, 24/20

3. Strength
A. 8×3 Bench Press
B. 3×10 Bent Over Row
C. 2×20 Walking Lunge steps

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