130724

Workout of the Day
A.
12×2 Speedieband box squats. 135 bar, 100 band. 

B.
Every two minutes, for 16 minutes (8 sets):
Clean x 1.1
(rest 10 seconds between singles)
155, 175, 185, 195, 205, 215, 225, 235

Appx schedule:
*Sets 1-2 – 55-65%
*Sets 3-4 – 65-75%
*Sets 5-6 – 75-85%
*Sets 7-8 – 85-95%

C.
Three sets of:
Romanian Deadlift x 4-6 reps @ 4011 
Rest as needed 3×6@235

Use straps for these!

D.
For time:
100 Double Unders (UB)
50 Wallball Shots (30/20 lb.) (lots of breaks, this was brutal)
40 Chest-to-Bar Pull-Ups (lots of breaks, couldnt catch a rhythm) 
30 Burpees
20 Kettlebell Swings (32/24kg) (UB)
10:32

Image

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