Friday 120817

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SWoD:
15 min. to complete…
1a) Front Squat 2×4 @ 84%
1b) 4 x ME HS Holds
Workout of the Day:
For time…
60 Air Squats
50 Pull-Ups
40 Burpees
30 Toes-to-Bar
20 Push-Ups
10 Bear Crawls (D=1/B=1)
*Rx – in order, Modified – break-up anyway
SkinnyFit:
2 Rounds
10 Front Squats
20 Renegade Rows
30 KB Swings
40 Mt. Climbers (L/R=1)
50 Russian Twists
Endurance:
3 rounds for time/reps
Bike 800m
1:00 AMRAP push ups
Bike 1 mile
2:00 AMRAP sit ups
Bike 1.5 miles
3:00 min AMRAP air squats

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