Workout of the Day: Saturday, 7.13.19

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Warm-up

2 Rounds:
10 Banded Good Morning
10 Banded Floor Press
10 Half Kneeling Band OH Press

then

3 minute AMRAP:
5 PVC Jumping Squat
5 PVC Hang Power Snatch
5 PVC Overhead Squat
5 Burpee Over PVC

then

Freestyle Warm-up
After we complete bar warm-ups as a class, you'll be assigned your team and given approximately 15 minutes to warm up all elements as you like. Ask a coach for more direction.

Metcon (Time)

Teams of 2-4ish--
For time:
55 Deadlift (185/135)
55 Box Jump
55 Push Press (135/95)
55 Toes to Bar
55 Overhead Squat (95/65)
55 HSPU
time cap: 20 minutes
Use weights that you could (when fresh) rep out sets of 10 Deadlifts, 5 Push Press, and 5-10 OHS.
Use similar rep guidelines to modify gymnastic elements.

Justin McClintock