Workout of the Day: 11-25-16 Friday

Warm Up

SUBU Warm Up

Option I:

Teams of 4 (for total meters)

23:00 running clock:

5’ of rowing for meters

5’ of running for meters

5’ of tire flips for meters

5’ of farmer carries for meters (53#/35#)

*1 minute rest between rounds

Option 2:

For time:

21-15- 9

Thrusters (95#/65#)

5-3- 1

Rope Climbs

*10 minute cap

Strength/Midline:

1a) 3x 10 – GHR

*rest 60-90 seconds

1b) 3x 8-12 (weighted pull-ups)

*rest 60-90 seconds