Workout of the Day - Wednesday, 16 September 2015

Workout of the Day – Wednesday, 16 September 2015

Part A
In 8 min build to a heavy power clean
Then 3×3 power cleans at 80% of above
* 25 burpees penalty if drop, not 1RM

Part B
In 5 min
40 Air squat
Row 400M / 350M
Sled push as far as possible in remaining time (10M = 1 rep)
* heats of 3, delay by 2 min

Rest 5 min

In 5 min
Assault bike 20/ 15 cal
Run 400M with slam ball/ med ball
In remaining time AMRAP cal on assault bike
* heats of 3, delay by 2 min

Part C
3 sets
10 evil wheels (black panther use barbell)
10 superman raises

Posted in Workout of the Day
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