Workout of the Day

Challenge

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What will your Challenge be this week?

We've seen some amazing stuff as we began the last program cycle of the year. One of my favorites is the effort being put in to the gymnastics and bodyweight movements. Especially the inverted movements.

Most people don't spend much time upside down in life. If they do its almost assuredly a scary situation. So I can only image the internal monologue when some version on handstands comes up in the WOD.

Inversion is just one type of challenge, so what is yours?

Is it strict pressing out of a handstand?

Is it keeping your hips back when you squat?

Whatever it is...Embrace the challenge!

It's a new week so let's get busy.

- Lift Strong and Prosper

Fitness

FRONT SQUAT
4 X 9 : LBS.

FOR TIME
3 Rounds
200m Run
25 Box Jumps
15 Pull Ups

Perfomance

FRONT SQUAT + JERK
Perform a Front Squat Followed by a Split or Power Jerk
4 X 4
Perform All sets at 80%

AMRAP
3 Rounds For Time
10 Power Cleans (75% of 1RM)
2min Max Effort Row (600/550)
2Min Rest

*Each round should be done for max effort Record Each set of meters and time