Workout of the Day: Wednesday, 11.1.17

RyanDL.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
2 rounds:
10 Jump Squats
10 Jumping Lunge
10 Yoga Push up
10 Scap Push up
10 Scap Pull up
10 Hanging Knee Tucks

CONDITIONING:
For time:
30 Wall Balls (11'/10', 20#/14#)
25 Pull-ups
20 DB Walking Lunge (45/20)
15 Toes to Bar
10 DB Thrusters (45/20)
5 Bar Muscle-up
10 DB Thrusters (45/20)
15 Toes to Bar
20 DB Walking Lunge (45/20)
25 Pull-ups
30 Wall Balls (11'/10', 20#/14#)

25min time cap

Scaling volume encouraged. All movements should be potentially unbroken, or at most 2 sets when fresh.

FINISHER:
3 rounds:
Jefferson Curl x 3
Cat/Seal Rock x 10
Ring Plank x :20

 

Justin McClintock