Workout of the day

Workout of the day

Saturday – 5/2/2020

The Workout for Saturday is:

AMRAP x 35 Minutes
-24 Jumping Lunges
-24 Hollow Rocks
-24 Air Squats
-24 Abmat Sit-Ups
-24 Burpees

Dedicated to Officer Lesley Zerebny, 27 years old, who was fatally shot while responding to a family disturbance call on Saturday, October 8, 2016. She had been with the Palm Springs (California, USA) Police Department for 18 months.¬†Zerebny is survived by her husband, a Riverside County (CA) Sheriff’s deputy, and her 4-month-old baby daughter.

[Engine Builder]
*Check SugarWOD


[Gross Strength]
AMRAP x 15
-10 Pull-Ups
-1 Back Squat @ 70%+
-Rest 30 seconds
*Add weight each round and build to a heavy single for the day. 

5 Rounds
3:00 on / 1:00 off
-400m Run
-Max Single Arm KB Snatch (55/35)
*Switch arms any time. Negative splits on the runs.

DB Bench Press
4 Sets of 15 reps AHAP
*Sub for a barbell if you don’t have heavy enough DBs

For Time
15 – 12 – 9
-Burpee Box Jump (30/24″)
-Hang Squat Clean (135/95)
Time Cap = 9 minutes

[Engine Builder]
*Check SugarWOD.

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