Workout of the Day 1/14/2015

Strength:

Competition and performance, and fitness-
Deadlift 4 @ 7, 4 @ 8, 4 @ 9, plus one down set (load drop)

*25 minute time limit

Conditioning:

Competition –
3 rounds for time:
Row 500m
7 muscle-ups
Performance –
3 Rounds for time:
Run 600m
14 Chest to Bar Pullups
*12min time cap
Fitness –
3 Rounds for time:
Run 600m
21 Ring Rows
*12min time cap

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