Friday August 12th, 2016
[vc_row delay=”0″][vc_column][vc_empty_space][vc_custom_heading text=”Friday: Workout of the Day” font_container=”tag:h3|font_size:32px|text_align:left|line_height:1.2″ google_fonts=”font_family:Montserrat%3Aregular%2C700|font_style:700%20bold%20regular%3A700%3Anormal”][vc_empty_space height=”10px”][vc_custom_heading text=”August 12, 2016″ font_container=”tag:h6|font_size:16px|text_align:left|line_height:1.0″ google_fonts=”font_family:Droid%20Sans%3Aregular%2C700|font_style:400%20regular%3A400%3Anormal”][vc_empty_space][vc_column_text delay=”0″]
Warm Up/Skill:
400 Meter
:30 Squat hold
Then 2X
10 Barbell back squats
10 Superman
5 Barbell Rows with :03 pause[/vc_column_text][vc_column_text delay=”0″]
STRENGTH:
Front Squat 3X8 @70%[/vc_column_text][vc_column_text delay=”0″]
METCON:
4 Rounds
30/20 Calories of Assault Bike/ Row
200 Meter Sandbag Carry
7/5 Muscle-Ups[/vc_column_text][/vc_column][/vc_row]
2016 09 08