Workout of the Day: 07-24-14 Thursday

Gymnasty / Warm Up

1) 4 x 20” (seconds) – Box Shoulder Stretch

2) 4 x 30” (seconds) – HS Holds (nose & toes)

PARKLAND

Olympic

3 x 15 – Med Ball Cleans (20#/14#)

*rest 90 seconds

Conditioning

For time:

Buy-in: 100 Single Unders

50 Sit-ups

50 WBS (20#/14#)

50 Box Getovers (24”/18”)

Cash-out: 400m Run

SUBU

Olympic

15 minutes to establish a 2RM – Hang Clean (mid-hang)

Conditioning

For time:

Buy-in: 100 Double Unders

50 Sit-ups

50 WBS (20#/14#)

50 Box Getovers (24”/18”)

Cash-out: 5 Rope Climbs