Workout of the Day 20 min AMRAP (Team of 3) 15 Sit-Ups 12 calorie Row 9 Power Cleans (115/80) 6 Pull-Ups 6 Synchronized Burpees Alternate teammates upon completion of each movement. All three partners must complete the burpees together.
Workout of the Day Thruster Find your 1 rep max. 5,5,3,3,3,1+ then EMOMx5 5 Thrusters (50%-60% of 1RM) AMRAP DU’s for remainder of minute Rest 2 minutes then 1 Mile Run Post your scores to the Whiteboard.
Workout of the Day Clean (aka Squat Clean) Find your 2 rep max. 2,2,2,2,2,2 then 3 rounds for time of: 1 Rope Climb 6 Squat Cleans (60% of 1RM)) 9 Box Jumps (24/20) 200m Run Post your scores to the Whiteboard.
Workout of the Day Chin-ups 5,5,5,5,5 then 3 Rounds of: 1 min of Tire Strikes 30 sec of Rest 1 min of Rowing 30 sec of Rest 1 min of Sled Pushes 30 sec of Rest 1 min of GHD Sit-ups 30 sec of Rest Post your scores to the Whiteboard.