4 September 18

Labor Day '18 @ Blair 2

Labor Day ’18 Track Workout Squad!

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Cleared Hot Podcast #53 – Chris Spealler
 
12 Things Mentally Strong People Do That Nobody Else Does
 
Simple Greek Salad
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WOD

 

LI Strength:

SA DB Push Press + Jerk x3+3 / arm
Long Lunge Row x8 / arm
 

LI Conditioning:

AMRAP 14 Minutes:
12/9 Calorie Row
9 Ball Slams
6 Hang DB Power Snatches / arm
 

LII Strength:

Push Jerk 5×3
Ring Planks x4 sets
 

LII Conditioning:

AMRAP 14 Minutes:
15/12 Calorie Row
10 Alternating DB Power Snatches (total)
7 Burpee Box Jumps
 
Rx: M – 50DB/24″ | F – 35DB/20″
Rx+: M – 65DB/24″ | F – 45DB/20″
 

Category: WOD

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