Thursday, Feb 8th

Posted February 8, 2017 by Dan Broughton & filed under Workout of the Day.

METCON:

1) 4 Rounds for quality of:

:30 ME muscle ups or strict pull ups

:30 rest

:30 L sit in rings

:30 rest

:30 ME V Ups

:30 rest

2) 4 rounds of:

1:00 ME Calorie row

1:00 ME burpees

1:00 ME 18ft (3 mats)shuttle run

1:00 rest

Thursday, November 30th

Bench Press – 5×4 w/ 1 second pause at bottom at 70-80%

4RFT – 9 min cap
10 Power Cleans 115/85 | 95/65 | 75/55
10 Bar facing burpees | Step Overs | Burpees

Workout – this is a sprint, lets try and go unbroken all 4 rounds on the cleans and not lose too much speed on the burpees.

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