WOD

Workout of the Day and Specialty Class Programming

saturday, november 18, 2017

as a team of 2, complete in order:

100 calorie AD

100 wall balls 20/14

100 calorie row

 

POWER HOUR

 

Smolov Make Up 

-OR-

4x6 banded deadlift

2xME push up

3 rounds of:

12 calorie AD arms only

12 calorie AD legs only

rest 60

 

ENDURANCE

 

5k row

every 1000m complete 15 burpees