Schedule:

5:30am-Dixy

12:00pm-Dan

5:30pm-Dixy

Workout of the Day

For Load 

I) For Load

10 minutes

  • find a 1 rep max Power Clean (score=heaviest successful load)

REST 5 minutes and prep for part 2

II) For Total Reps x load

  • Using the weight of your heaviest Power Clean from part 1: perform 1 maximum effort unbroken set of FRONT SQUATS 

REST 5 minutes and prep for part 3

III) For Total Reps x load

10 minutes:

  • Using the same bar and load as 1&2, complete as many “Shoulder to Overhead” as possible. ****

Every time you break (drop or put down the bar) COMPLETE a 200m penalty run

WORKOUT SCORING: take the weight lifted in part 1 + the weight times the number of front squats + the weight times the number of shoulder to overhead

 

CategoryDaily WOD, WOD Blog
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