Workout of the Day

Here’s our WOD for today.
Sunday
Warm-up
Warm-up
1 ROUND
10 PVC Pass Throughs
10 Alt Lunges w/ PVC Pass Throughs
10 PVC Overhead Squats
10 Push Ups to Pike

AMRAP x 6 MINUTES w/ empty barbell
5 Romanian Deadlifts
8 Hang Muscle Cleans
5 Hang Power Cleans
4/4 Alt Front Rack Lunges
5 Strict or Push Press
8 Kip Swings
Workout
Metcon (6 Rounds for reps)
EMOM x 18 MINUTES*
MIN 1 - Waist to Overhead
MIN 2 - Front Rack Forward Lunges
MIN 3 - Rope Climbs or Muscle-Ups

Sets 1 & 2 - (95/65)|(65/45)
Sets 3 & 4 - (115/75)|(75/55)
Sets 5 & 6 - (135/95)|(95/65)

*:50 Work / :10 Rest-Transition each minute. For the Waist to Overhead, athlete can choose any method.

**1 Round = 3 Minute Rotation

(Score is Reps Each Round)
Cool Down
Warm-up
FOR RECOVERY*
400m Walk
1200m Slow Bike

*Nasal Breathing Only

(No Measure)
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