Workout of the Day
Strength
Find a heavy 3 Rep Thruster
“Trick”
400 M Run
12 Thrusters
3 Rnds
Fitness: 95/65 (18 thrusters)
Performance: 135/95
Drive
“Feeling Witchy”
0-10 minutes
1,500/1,200 M Bike
40 Wall Balls (20/14)
2 Rnds
10-20 minutes
15 Burpees
20 Double DB Power Clean (35/20)
3 Rnds
20-30 minutes
12 Sit ups
16 Single Arm DB Hang Clean and Jerk (8 per arm) (35/20)
18 Air Squats
4 Rnds
Earn your rest by pushing the pace on each section. If you can not finish, just cut the reps a little to get a break. You should have a rest after each section. For the Load on the WB, and DB choose a moderate weight. Something that is not unbroken. You have to break them up, but the break is small and you can continue to attack it. We put in a few weight recommendations today. Feel free to go heavier or lighter!
