WORKOUT OF THE DAY

Freaky Friday!

The Factory Strength and Conditioning – Strength & Conditioning

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Metcon (Time)

RX- Partner throw down!!!

4 Sets

400m Run/500m row

30 Wall Balls (20/14)

20 Chest to bar Pull Ups

100’ Sled push (3×45/2×45)

10 Sandbag Clean (150/100)

100’ Sled push (3×45/2×45)

-rest 3:00 b/t sets-

Gold-

4 Sets

400m Run/500m row

20 Wall Balls (20/14)

10 chest to bar/Pull Ups

100’ Sled push (2×45/1×45)

10 Sandbag Clean (150/100#) (100/70#)

100’ Sled push (2×45/1×45)

-rest 3:00 b/t sets-

Silver-

3 Sets

200m Run/350m row

20 Wall Balls (14/10)

20 jumping pull ups

100’ Sled push (1×45)

10 Sandbag Clean (50#)

100’ Sled push (1×45)

-rest 3:00 b/t sets-

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