The 307 PROGRAM
WORKOUT OF THE DAY
Strength: Good Mornings 3x10
WOD: For time
25,20,15,10,5
Front Squats (115/75)
Hands off Deck Push Ups
REC: Tabata "L" holds on the wall. Feet are on the wall and hands are planted directly below the shoulders. Your body should form a perfect "L" with legs parallel to the ground.
Strength: Behind the neck Split Jerk 8X1
WOD: "Barbara" (for the leaderboard)
5 RFT
3 Minutes of rest between rounds, score is total of the working rounds added together
20 Pull Ups
30 Push Ups
40 Abmat Sit Ups
50 Air Squats
**Coaches, this is a longer WOD, please move through the warmup quickly. No tapout, since it's for the leaderboard.
Strength: Snatch Grip Deadlift 3x10
WOD: 5 Rounds for Time
3 Min of work, 1 min of rest
6 HOD Push Ups
6 Toes to Bar
6 HSPU
REC: Partner Shared Burden mile
WOD: For Time
I blew it on including the wall balls in "Filthy Fifty", but never fear, you'll get to make it up in this wod.
200 Double Unders
100 Push Ups
80 Ring Rows
60 Toes-to-Bar
40 Burpee Wall Balls (20/14)
20 Box Jumps
10 HSPU
