Workout of the Day: Saturday, 9.29.18

WORKOUT OF THE DAY:

MOVEMENT PREP:
2 Sets:
:30 on/:10 off
:30 Walking Lunge
:30 Air Squats
:30 Bottom Squat Hold
:30 Burpees
:30 Plank
:30 Hollow
:30 High Knees

STRENGTH/SKILL:
4 Sets:
Weighted Box Jump x 5
Heavy/High Wall Ball x 5

CONDITIONING:
"Karun"
Teams of 3:
450 Wall Balls for time (20/14lb, 11'/10')
Every 4 minutes, inluding at 0:00, the entire team runs 400m w/1 wall ball.

time cap: 20 minutes

DAWN PATROL:

MOVEMENT PREP:
2 Sets:
10 PVC Pass-Thru
10 PVC Around the World
10 PVC Back Squat
10 PVC Overhead Squat
10 PVC Snatch Balance
5 Inchworm
10 Crab Extension :03 Hold

STRENGTH/SKILL:
5 Sets:
Hang Snatch + Snatch + OHS (1+1+1)

CONDITIONING:
For time:
"Isabel"
30 Power Snatches for time (95/65)
no rest, immediately into:

"Helen"
3 rounds for time:
Run 400m
21 Kettlebell swings (24kg/16kg)
12 Pull-ups
no rest, immediately into:

"Karen"
For time:
150 Wall balls (20/14, 10'/9')

time cap: 33 minutes