Workout of the Day: Friday 02-08-2013

Power: Every 30 sec for 6 min perform 1 Squat Snatch

(AHAP, record lightest weight)


Conditioning: 7:00 AMRAP

  • 30 Double-Unders (100 singles)
  • 20 Lateral Burpees (over BB)
  • 10 Hang Power Cleans (135/95)

A) 75/45, B) 95/65, C) RX

Rest 3:00…. then 7:00 AMRAP:

  • 1 muscle up
  • 1 Deadlift (225/155)

(increase by 1 rep every round, ex 1 MU/1 DL, 2 MU/2 DL… ect)

Scale: 1 pull up/1 ring dip

A) 135/95, B) 185/135, C) RX

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Wear athletic shoes and apparel. Arrive 10 minutes early and introduce yourself to the other participants, start stretching (as best you know how). There is a basic warm up written on the white board... just start doing that and class will start at about 5 after.

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