WOD

Workout of the Day and Specialty Class Programming

saturday, august 22, 2015

teams of 2

as far as possible in 25 minutes:

400m team run

40 pull ups

40 squat cleans 95/65

400m team run

40 c2b pull ups

40 squat cleans 135/95

400m team run

40 bar muscle ups

40 squat cleans 185/125

400m team run

40 ring muscle ups

40 squat cleans 205/145

 

POWER HOUR

 

6 sets of:

1/2

back / front squats

3x15 DB bent over row per arm

3x20 ghd sit up

 

ENDURANCE

 

8 rounds of:

20 cal AD

300m hill sprint

rest 90 seconds