Friday, November 4th

Workout of the Day
Fitness
A. Three sets of:
Front Squat x 6-8 reps @ 30X1
Rest 60 seconds
Single-Arm Trap 3 Raise x 8-10 reps each arm @ 3010
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds
B. In teams of two, alternate every 10 reps and complete as many rounds and reps as possible in 20 minutes of:
20 Thrusters
20 Pull-Ups
20 Burpees
 
Performance
A. Take 20 minutes to build to a new 1-RM Front Squat
B. “Sage at 20″
Complete as many rounds and reps as possible in 20 minutes of:
20 Thrusters (135/95 lbs)
20 Pull-Ups
20 Burpees Over the Barbell

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