8.17.22 Workout of the Day

Tuesday 415 PM

Birthday(s)
Happy Birthday Derek Mitchell & Evan Buis

Barbell
Strength
Front Squat
3-3-3-3-3 @60-70-70-80-80% of 1 RM

“Rooster”
For Time
40 DB Snatches (50/35)
30 Wall Balls (20/14)
20 Bar Muscle ups
30 Wall Balls (20/14)
40 DB Snatches (50/35)
[Target time:10 minutes. Cap:13 minutes]

Interval
“Maverick & Goose”
On the every 10:00 x 4 sets
12/10 Calorie Ski or Bike
12 Burpee Box Jump Overs (30”/24”)
12/10 Calorie Ski or Bike
9 Burpee Box Jump Overs (30”/24”)
12/10 Calorie Ski or Bike
6 Burpee Box Jump Overs (30”/24”)
[Target time: 5 minutes. Cap:7 minutes/round]

Score= lowest round.