WOD

Workout of the Day and Specialty Class Programming

wednesday, may 20, 2015

50 wall balls 20/14

2 muscle ups ( 6 c2b )

40 wall balls

4 muscle ups ( 12 c2b )

30 wall balls

6 muscle ups ( 18 c2b )

20 wall balls

8 muscle ups ( 24 c2b )

10 wall balls

10 muscle ups ( 30 c2b )

 

POWER HOUR

 

* 6-6-6-6-6-6

back rack step up per leg

3-3-3+5 push press

tabata pull up

 

BAREBELL ENDURANCE

 

~ 5 sets of:

squat clean+hang squat clean+ push press+push jerk

then,

EMOM for 20 minutes:

2 hang cleans+jerk