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Workout of the Day

Fri, June 22nd


Big shout out to Sean OB hitting a 2 rep 4 sec tempo back squat at 275# with more in the tank!  We have a fun one to finish off the week.  Bring those high socks to protect those legs on the rope climbs if that is an issue for you.
A) 3 Min Row/Assault
Every :20 sec for 3 min
Hollow Swings
Inch Worms
Light Dumbell Strict Press
1 Min Jog
B) 11 min Rope Climb Technique Session
for those with Climbs
10 Min EMOM
1st-2-3 Wallwalks (forehead to wall) (no more then 30 sec work time)
2nd-2-3 Rope Climbs  (no more then 30 sec work time)
C) “En Fuego”
12 Min AMRAP
15/12 Cal Row or 12/8 Cal Assaut Sprint
10 Toes 2 bar
5 Power Snatch 135/85 (Fitness complete 12 alt DB Snatch)
*****At 0:00, 4:00, 8:00 complete 16 Wallballs 20/14
Post AMRAP total