Thursday 3.9.17 Workout of the Day
J Mac splashin’ in all the fun!
16 Min EMOM:
Min 1: 7 Deadlifts S(155/105) RX(185/135) + 7 Box Jumps S(20/16) RX(24/20)
Min 2: 60 FT Sled Push S(90/45) RX(135/90)
Min 3: 15 Wall Balls S(14/10) RX(20/14)
Min 4: 15/12 Calorie Row S(12/10 Calories)
-Today has a good mix of movements, most of which still have yet to show up in the Open for 2017. We are using an EMOM format
today to help you pace it out and not beat yourself up before 17.3 tomorrow. Keep the deadlifts light today. You should have no
issues doing all the deadlifts unbroken and going immediately into the box jumps. The sled push station will give you the most rest,
so this will provide a little recovery in the later rounds. The row station will be the hardest for most people. Go a little harder during
the row to try to finish under 45 seconds or less.
2017 03 08