WOD

Workout of the Day and Specialty Class Programming

wednesday, october 14, 2015

as far as possible in 15 minutes:

30 cal row

30 burpee box overs 24/20

30 wall balls 20/14

30 ring dips

30 step ups per leg 24/20

30 ring dips

30 wall balls 

30 burpee box overs

30 cal row

 

POWER HOUR

 

APRE 3 back squat

APRE 3 press

5 sets of:

10-15 heavy kb swings

 

BARBELL ENDURANCE

 

5 sets of:

snatch pull+hang power snatch+hang squat snatch

then,

EMOM for 15 minutes:

snatch+2 OHS