WOD

Workout of the Day and Specialty Class Programming

wednesday, august 5, 2015

AMRAP in 10 minutes of:

5 deadlifts 275/185

10 bar over burpees

15 wall balls 20/14

 

POWER HOUR

 

5 sets of:

7/3 back/front squats

3x15 ring rows

100 unbroken banded good mornings

 

BARBELL ENDURANCE

 

3 sets of:

muscle snatch+snatch w/ 3 sec pause at the knee+ohs

3 sets of:

power snatch+hang snatch

then,

EMOM for 16 minutes:

power snatch+snatch