Workout of the Day

Specific Warm-Up
Two sets, not for time, of:
30 second Wall Facing Handstand
10 Muscle Snatch (45/35lbs)
10 Front Squats (45/35lbs)

Fitness Level 1
A. Three sets, not for time, of:
Max Pushups (or variation)
10 Overhead Squats (with dowel)
Max Strict Pull-Ups

Fitness Level 2
A. Three sets, not for time, of:
Max Strict Handstand Pushups (or variation)
10 Overhead Squats (with a dowel)
Max Strict Pull-Ups

Fitness Level 1 and 2
C. AMRAP in 5 minutes of:
750/600m Row (or 75/60cal Airdyne)
Max Burpees
-rest 5 minutes, then…
AMRAP in 3 minutes of:
25 Thrusters (95/65lbs)
Max Burpees
-rest 5 minutes-
AMRAP in 1 minute of:
Row or Airdyne 

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