Workout of the Day

Thursday, July 20

24-18-12 reps for Time
Squat Clean (115/75)
Burpee
**2 minute Rest***
21-15-9 reps
Squat Clean (115/75)
Burpee
*400m Run — ONLY IF NOT COMPLETED IN TIME ALOTTED
TIME CAP for BOTH WOD’s & Rest = 30 minutes if WOD is completed over 30 minutes, run 400m
You MUST finish WOD before you run.

Post WOD
Run to Big hill
Perform 2 Fwd Sprints
2 bwd Sprints
Run back to CFNR
-or-
EMOM 10 minutes
Even: 6 Deadlift (315/205)
ODD: 6 Strict Pull-ups