Workout of the Day
10 rounds of 30 seconds at each station
1 power clean (building)
plank hold
max reps push-ups
rest

Today’s workout will be in a familiar format but a little different than usual. You’ll complete ten rounds of thirty seconds at three different working stations with thirty seconds of rest at the end of each round. The first thirty seconds of each round will be spent building to a heavy power clean. Start at a manageable weight and add weight every round or every couple rounds to end at a challenging power clean for the day in your tenth round. The second station will be a plank hold. You won’t necessarily get a score here but do your best to hold a solid plank for the full thirty seconds. After the plank you will move on to push-ups. Complete as many strict push-ups as possible during this thirty second work period while still holding yourself to a high standard throughout your reps. Spend some time before the workout going over ways to scale push-ups to make sure you choose the best option for you. After the push-ups you’ll have thirty seconds of rest before you do it all over again! You will have two scores for today’s workout, your heaviest highest power clean for the day and your total push-up reps. Have fun and hopefully keep the heavy breathing to a minimum as we wait this smokey air out!

CFD at home:
Today’s workout is written with a heavy barbell in mind for the first thirty second work period of each round. If you are working with a dumbbell or kettlebell and are inside and feeling comfortable to push the breathing today you can complete as many alternating power cleans as possible during this first thirty seconds. If you want to keep things a bit slower today choose a small number of power cleans to get through, something like 4-6 would be good, and complete that same number each time. The plank and push-up work periods can be completed as written! Your two scores today will be your total power clean reps and total push-up reps. See you on the leaderboard!