WORKOUT OF THE DAY
STRENGTH: 6x3 Snatch pull AHAP alternating with 6x3 Front squat @ 24x1 tempo -- front squats should be heaviest possible while maintaining speed out of the bottom
WORK CAPACITY 1: 5 rounds of:
* 20 Wall balls (30#/20#)
* Rest 45s between rounds
Note: Every time you break up the set of 20 wall balls, perform an immediate penalty of 10 burpee pull-ups
WORK CAPACITY 2: 10-8-6-4-2 reps for time of:
* Deadlift (315#/225#)
* Pistols (alternating legs)
Note: Wear a 20# vest during the entire WOD.
ADDITIONAL: 3x25 GHD sit-ups alternating with 3x15 reverse hypers -- heavy (band attached to GHD if you do not have a dedicated reverse hyper machine)
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