Heyday Elite Fitness Blog

MLK Day

Workout of the Day:
A. Take 15min to Find 3RM Front Squat
B. 3 RFT
400m Run
21 Box Jumps
12 Pull Ups
Competition:
A. 5 min Row / 230min Rest
4 min Row /2min Rest
3 min Row /90sec Rest
2 min Row /60sec Rest
1 min Row
B. For Time:
20 Muscle Ups or Bar Muscle Ups or use bands do to Muscle Up or Transitions
C. Partner WOD (teams of two)
AMRAP 20
30 Bar Facing Burpees
30 C2B Pull Ups
30 Power Cleans**
*Power Clean weight increases each round.
Round 1 – 135/95
Round 2 – 155/105
Round 3 – 185/135
Round 4 – 205/145
Round 5 – AMRAP at 225/155

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