Shep B Dubbin

2 Rounds:

200 M Run
2 Inch-Worm-Up-Dawg
10 WallBall

5 Burpee Box Jump Over

10 Lateral Lunge
8 Mountain Climbers

Workout of the day for Friday, July 17th, 2015:

A. Skill Work
5 Min EMOM:
Pause Clean Deadlift (Hip) + Clean Pull

5 Min EMOM:
Hang Power Clean + 2 Front Squat

20 Min AMRAP:
Row 200M Row or 200M Run
12 One-legged squats, alternating
3 Hang Clean (Power or Full) 80-85%1RM
*1 Min Rest

Score is how many rounds you get in 20 minutes. If the time cap hits in the middle of a round, finish the round and count it!

Leave a Reply

Your email address will not be published. Required fields are marked *