Workout of the Day

Friday 141024 - Competition

Mobility Warm up

A. 5 rounds for time of:
12 Bench Press (Bodyweight/70% of Bodyweight)
10 Strict Chest to Bar Pull ups

B. 4 sets:
8 Burpee Box Jump Overs (24/20″)
AD for 25 seconds
Rest 4 minutes

C. Back Squat (80% max, across)
Men: 5×3
Women: 7×3

Friday 141024 - Endurance

3 person teams, 30 minute AMRAP:
Person A Runs 400 m
Person B AMRAP Double Unders in the time it takes A to finish the 400 m run.
Person C Rest

Order you do the work is row, double unders, rest. Score is total number of double unders done by the team.

NOTE: The next Endurance classes are Wednesday, October 29th.