Workout of the Day

Wednesday, March 20th

Strength: Stamina squatting EMOM 10 Min1: 1 front squat Min2: 3 back squats (weight is ~75% of 1RM front squat) WOD: AMRAP 13 20 wall ball (20/14) 20 Sumo-Deadlift-High-Pull (75/55) 20 box jump (24/20) 20 push press (75/55)

Monday, March 18th

Strength: 4×6 Paused Push Jerk; pause at the bottom of dip and pause in receiving position (second dip) WOD: Every 3 min for 15 minutes 12 Toes-To-Bar 12 Box Jump 30″/24″ 12 DB front squat 50/35

Friday, March 15th

Open Workout 19.4 For total time: 3 rounds of: 10 snatches 95/65 12 bar-facing burpees Then, rest 3 minutes before continuing with: 3 rounds of: 10 bar muscle-ups 12 bar-facing burpees 12 Minute Time Cap