WOD

Workout of the Day and Specialty Class Programming

wednesday, november 11, 2015

Veterans Day

Thank you to all service men and women, at home and abroad. 

We are the land of the FREE because of the BRAVE

"McGhee"

AMRAP in 30 minutes of:

5 deadlifts 275/185

13 push ups

9 box jumps 24/20

 

POWER HOUR

 

3-3-3-3-3

pause front squats

5-5-5-5-5

press

4x10 back extensions

 

BARBELL ENDURANCE

 

5 sets of:

snatch pull+power snatch+ohs

then,

EMOM for 20 minutes:

power snatch+ohs