Wednesday 8/22

WARM UP

5:00 Rock/Paper/Scissor War
(15 squares set up between 2 teams like lilly pads.  Athletes from each team hop forward from square 1 until they converge with an opponent.  One round of rock/paper/scissor decides the winner.  Winner continues hopping forward to meet the next opponent who begins hopping from square 1 immediately following the completion of first match.  War continues in this manner until one team reaches the other side.)

3 rounds:
10 air squat
10 hanging shrugs
:30 run in place

SKILL

Front squat
5 x 5

WORKOUT OF THE DAY

30:00 AMRAP:
1 mile bike
800 meter run
50 ring rows

BARBELL CLUB

3 rounds barbell warm up

A) EMOTM 10:00
High hang snatch + mid hang snatch

B) Snatch balance
5 x 1

C) EMOTM 10:00
High hang clean + jerk

D) Back squat
5 x 2