WORKOUT OF THE DAY

We out here #Wednesday

The Factory Strength and Conditioning – Strength & Conditioning

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Metcon (No Measure)

20 min emom

Min 1 – 100’ sled push 4 reds/3 blues

Min 2 – 4 bmu/8 CTB pull ups

Min 3 – 5 power cleans increasing start @ 70/45

Min 4 – 20/16 cal ski (15/12 scale$

Min 5 rest
-Cleans are singles

-Don’t Expect a lot of rest. Be ready to move to the next station

-Waterfall in large groups

Metcon (No Measure)

Bodybuilding wod-

2-3rounds

15 cal bike

25 DB bench @ 2×50/35–35/25#

40 alt v ups

2-3 rounds

15 cal row

12 seat incline curls @ 2×25/15–20/10

12 seated alt curls

12 seated hammer curls

40 alt v ups

2-3 rounds

10 burpees

15 DB tri kick backs @ 2×25/15–20/10

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