Thursday, July 27th 2017



400m Run
1 Minute Sumo Squat Hold
10 Inch Worm to Push up
10 Lunges with Rotation
10 Pass Throughs w/ PVC Pipe
5 OHS w/ PVC Pipe (3 Sec hold in the bottom)
5 PVC Sots Press



Strength: Overhead Squat

5 x 3-5 Reps
*Increase weight each working set or stay light and work on technique.

Workout of The Day

AMRAP 6 Minutes
5 Power Snatch 95/65
10 V-Ups
***rest 1 minute***
AMRAP 6 Minutes
5 wallballs 30/20
10 hanging leg raises*

*You are hanging from the pull up bar to a Hanging L-Sit

Snatch Grip Deadlift 5x3 Increase weight each working set
Pause Snatch 5x3 @70% - 75% of 1RM
Push Jerk 5x5 Increase weight each working set