O-Fit Workout for 07Oct2014

– O-Fit Workout for 07Oct2014 –

::Strength::

– 5×3 Front Squats with 3 second pause at bottom (Heavy)

::Conditioning:: 12 min. AMRAP

– 12 Renegade Rows (45#/30#) 6R/6L

– 8 Ring Dips

– 6 DB Hang Squat Cleans

– 4 DB Burpees

1st Class – 6:30a

2nd Class – 9:00a

3rd Class – Noon

4th Class – 5:30p

5th Class – 6:30p

FFUKW!

[youtube=http://www.youtube.com/watch?v=xE4N6G4xJHU]