WOD

Workout of the Day and Specialty Class Programming

wednesday, may 6, 2015

AMRAP in 5 minutes of:

40m shuttle sprint

3 deadlifts 275/185

rest 1 minute 

AMRAP in 5 minutes of: 

40m shuttle sprint

3 deadlifts 275/185

 

POWER HOUR

 

* 3-3-3-3-3

bench

6-6-6-6-6

step up per leg

10-10-10

back extension

 

BARBELL ENDURANCE

 

~ 5 sets of:

muscle snatch+hang power snatch+ohs

then,

EMOM for 10 minutes:

2 hang power snatch

then,

8 minutes to establish 1RM snatch