WOD

Workout of the Day and Specialty Class Programming

wednesday, july 8, 2015

for time:

30 wall balls 20/14

30 push press 95/65

30 deadlift 95/65

30 box jumps 24/20

30 calorie row

30 box jumps

30 deadlift

30 push press

30 wall balls

 

POWER HOUR

 

2-1-2-1-2

front squat

3x12 back extensions

50 sit ups for time

 

BARBELL ENDURANCE

 

12 minutes to establish a 1 RM squat snatch

then,

EMOM for 20 minutes:

power snatch+OHS+OHS @ 65-75%