WORKOUT OF THE DAY, SEPTEMBER 19TH 2017

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STRENGTH:

Run Conditioning

On the Minute x 5:
200 Meter Run

Rest 2:00

On the Minute x 5:
200 Meter Run

*Scale to 100m if needed.  Approx 40-45sec each round. 

WOD:

Captain Crunch

AMRAP 4:

3 rounds:
12 Deadlifts (95/65)     *BeachFit will do KB Deadlifts
9 Hang Power Cleans (95/65)         *BeachFit will do KB Swings
6 Push Jerks (95/65)    *BeachFit will do KB Press or Pushups
Max Calorie Row/Bike in Time Remaining

rest 4:00

AMRAP 4:

2 rounds:
12 Deadlifts (135/95)
9 Hang Power Cleans (135/95)
6 Push Jerks (135/95)
Max Calorie Row/Bike in Time Remaining

rest 4:00

AMRAP 4:
1 round:
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)
Max Calorie Row/Bike in Time Remaining

In this short interval variation of the hero workout “DT”, we are looking to find weights on the barbell that athletes could cycle 25+, 20+, and 15+ unbroken push jerks respectively.  This is a guide to find the weight to start with.

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