WOD

Workout of the Day and Specialty Class Programming

wednesday, december 9, 2015

10-20-30 reps of:

kb swing 24/16

box jump 24/20

wall ball 20/14

 

POWER HOUR

 

3-3-3-3-3

back squat

5-5-5-5-5

press

10-10-10

deadlift

 

BARBELL ENDURANCE

 

3 sets of:

squat clean+front squat+push press+jerk

3 sets of:

power clean+clean+jerk

Every 2 minutes for 40 minutes:

power clean+front squat

squat clean+jerk