September 27th, 2012

Workout of the Day

A. Five sets of:

Front Squat x 3 reps @ 85% of 1-RM

Rest 2-3 minutes

B.  Three rounds for time:

20 Russian Kettlebell Swings (32/24 kg)

10 Box Jumps (30″/24″)

(Russian swings – only to shoulder height)

Rest 5-7 minutes, and then . . .

C.  Four sets for max reps of:

60 seconds of Wall Ball Shots

60 seconds of Rest

(Challenge yourself to get as far north of 100 reps as possible.)

A. 235 x 5 x 3

B. 3:30

Stepping down on box, still protecting my foot. Unbroken otherwise.

C. Skipped