Workout of the Day
Fitness
A. Four sets of:
Front Squat x 6-8 reps @ 3011
Rest 60 seconds
Strict Pull-Ups x 6-8 reps @ 2111
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds
B. In teams of two, alternate every 20 calories, and Row for as many calories as possible in 10 minutes
 
Performance
A. Every 3 minutes, for 18 minutes (6 sets):
Overhead Squat x 2-4 reps
B. Complete as many rounds and reps as possible in 10 minutes of:
10 Pull-Ups
10 Alternating One-Arm Dumbbell Snatches
10 Box Jump Overs