7/13/18

This is how we get down on a Friday!

Reminder, tomorrow we have the following schedule:

7:45am – Partner workout

9:00am – Brute Force Mile <–this is where we’d like you to be if you can make it!

10:15am – cancelled.

 

Workout of the Day

1. Workout
“Josie”
For time:
1-mile Run
Then, 3 rounds of:
30 Burpees
4 Power cleans (155lbs/105lbs)
6 Front squats (155lbs/105lbs)
Then, 1-mile run

*Wear a 20lbs/14lbs vest if you have one.
40 min cap

2. Cool down
1:30/1:30 Couch stretch

COACH AND ATHLETE NOTES:
Hero WOD! The challenging part for this workout is the volume of burpees as well as the final mile run. The load on the power cleans and front squat is moderate and should not take up a lot of time, all sets should be unbroken or fast singles. Faster athletes will finish this workout in under 30:00 and no one should exceed 40:00. Only advanced athletes doing the rx’d loads should attempt this workout with a weight vest today.