Workout of the Day: 10-19-16 Wednesday

Warm Up

3x:

Row 250m

15 Burpees

Run 200m

Midline/Skill

3x:

25 Hollow Rocks

15 Hip Extensions

3 Rope Climbs

Conditioning

3 RFT:

5 Hang Power Cleans (225#/155#)

10 Burpee Box Jump Overs (24”/20”)

*15 minute cap