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Workout of the Day – Thursday, November 22, 2018

By Coach Quinn | In WOD | on November 21, 2018

0 – 15

EMOM x 12:
1 – Arms-only Assault Bike x 40 seconds
2 – Deficit KB Deadlift (feet on plate) x 40 seconds
3 – Ring Row Hold (at Top) x 40 seconds
4 – Push-up to Downward Dog x 40 seconds (slow and controlled)

15 – 30

3 rounds, for max total reps each round:
1 min Power Cleans
1 min Bench Press
Rest 2 mins
*Use the same load on each barbell, and reduce the load each round. Fitness athletes may choose to substitute DB Power Cleans and DB Bench Press.
Rx (barbell): 155/105, 135/90, 115/75

30 –

4 rounds, for max total reps each round:
30 second Assault Bike
30 second Double-unders
30 second Slam-ball Slams
Rest 90 seconds

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