Friday 021017

kermit
SWoD:
15 min. to establish 1RM Deadlift
Workout of the Day:
8 rounds FOR QUALITY…
3 Front Squats AHAP
3 Snatch Grip Behind the Neck Push-Press AHAP
3 OHS AHAP
*athlete may not set the bar down during the round.
Choose a weight that is challenging but allows you to hold the bar during the entire round.
Rest as needed between rounds
After Bash:
Mobility
SkinnyFit:
21-15-9
Skaters
Wall Balls
Ring Rows
Singles add 0
9-15-21
Skaters(over and back=1)
Wall Balls
Ring Rows
Singles add 0
Endurance:
Swim or Row
4 min on, 3 min recovery,
2 min on, 30 sec recovery, 1 min on,
3 min recovery, 2 min on, 30 sec recovery,
4 min on, done!

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