Happy Birthday Coach Patrick!!!

Schedule:

5:30am-Dixy

12:00pm-Dan

5:30pm-Dallas

Workout of the Day,

With a running clock, complete the following for total time (including rest). Beginners and possibly some intermediate athletes may get a better overall workout by completing parts 1 and 2 with more intensity than they’d apply by pacing 1 and 2 to finish all 3 parts.

1) 5 Rounds for Time

  • 5 front squats (155,105)
  • 15 lateral jumps over the bar
  • 20 sit-ups

REST 5:00 minutes

2) Chipper

  • 30 deadlifts (155,105)
  • 40 wallballs (20,14 to 10’,9’)
  • 50 kb swings (53,35)
  • 60 walking lunges

REST 5:00 minutes

3) 50 burpees, do 20 double unders (scale w/20 penguin jumps) every minute on the minute starting with them before your first burpee.

 

CategoryDaily WOD, WOD Blog
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