Workout of the Day

Warm up 3 rds 5 ring rows 10 moose antlers 5 wall walks 5 kneeling/broad jumps Then 3 rds 3 clean pull 3 hang muscle clean 3 hang power clean Strength Hang power clean 5x5 Workout 30-20-10 Hang power cleans 15-10-5 Muscle ups

Warm up 4 rounds 5 swimmers 10 banded pull aparts 15 Spanish squats 10 Cossack squats total 5 calories Wod Emotm 30 Minute 1 Back squats Minute 2 Calories Minutes 3 Dips

Milo of Croton 1000m run 1 clean 900m run 2 cleans 800m run 3 cleans 700m run 4 cleans 600 m run 5 cleans 500m run 6 cleans 400m run 7 cleans 300m run 8 cleans 200m run 9 cleans 100m run 10 cleans