WOD

Workout of the Day and Specialty Class Programming

wednesday, july 22, 2015

"death by wall ball"

complete 1 wall ball in the first minute

complete 2 wall balls in the second minute

complete 3 wall balls in the third minute

…continue in this fashion until you cannot complete 

the required reps

men: 20

women: 14

 

POWER HOUR

 

5x15 front rack walking lunges

2-2-2-2-2

press

3XME ring row

 

BARBELL ENDURANCE

 

3 sets of:

snatch pull+hang snatch pull+mu snatch

3 sets of:

power snatch+hang squat snatch

then,

EMOM for 12 minutes:

snatch+3 OHS