Friday April 20th

Posted April 19, 2018 by Dan Broughton & filed under Workout of the Day.

Five 3 minute rounds of:
10 front squat 185/125
10 box jump 30/24
row for max calories

rest 3 minutes between rounds

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Saturday, September 30th

In teams of 2: 3RFT (40 min cap) 400m run w/ plate 45lb/35lb 40 Squat Cleans 95/65 | 75/55 | 45/35 30 Shoulder-to-overhead 95/65 | 75/55 | 45/35 20 Pull Ups | Assited PU | Ring Rows 10 Synchro bar facing burpees

Both partners complete the run together but only one carries plate at a time. Break up reps however they want, burpees must be done together.

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