Workout of the Day
On a running clock
at 0:00
3 rounds for time
15 front squats
15 lateral burpees
at 12:00
for time
45 front squats
45 lateral burpees

Today’s workout has two parts and both will be for time. You will have a twelve minute window to complete three rounds of fifteen front squats and fifteen burpees. How fast you finish the three rounds will determine how much rest you get before the second part of the workout. At 12:00 on the clock you will then set out to complete forty five front squats and forty five burpees. The same total reps as the first portion of the workout but in a totally different way. The goal for this workout will be to go fast and then to do your best to recover before the clock hits twelve minutes. If the volume looks daunting and you’re not sure you’ll finish in the time allotted, consider changing things up to three rounds of ten and ten and thirty and thirty in the second part. Smart scaling will be key in the success of this workout! At the end of the workout you will have two times as your score. How close can you get your times? And which rep scheme did you like better??

standard: 45/35, vanilla burpees
rx: 95/65, lateral burpees
sport: 95/65, lateral burpees
overachiever: 95/65, bar facing burpees