WORKOUT OF THE DAY, JULY 15TH 2016

STRENGTH:

Every Min for 10 Min:

1 Squat Clean + Jerk

*You can build up in weight, stay same weight across, or go in waves.

*UnLoaded 3 DB Hang Squat Clean Thruster

WOD:

#spiritual gangster

800m Run (Smile Coach Nate and Alton you were right;)

22 Push Press (115/75lbs) Rx+135/95lbs *UnLoaded DB Press

22 Back Rack Lunges (R/L=2) *Same weight *UnLoaded DB Lunges or Bodyweight lunges

600m Run

18 Push Press (115/75lbs) Rx+135/95lbs

18 Back Rack Lunges *Same weight

400m Run

14 Push Press (115/75lbs) Rx+135/95lbs

14 Back Rack Lunges *Same weight

200m

*Finishing with just the 200m

Tom February 3, 2023

Tom February 2, 2023

Tom February 1, 2023

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