WOD

Workout of the Day and Specialty Class Programming

wednesday, january 13, 2016

as far as possible in 12 minutes:

3 calorie row

3 hang squat cleans 95/65

6 calorie row

6 hang squat cleans

9 calorie row

9 hang squat cleans

12 calorie row

12 hang squat cleans

…. etc until time runs out

 

POWER HOUR

 

5-5-5-5-5

deadlift

4xME seated DB press Alt.

3 minutes L-Sit hold

*every time you break 3 strict pull ups

 

BARBELL ENDURANCE

 

5 sets of:

muscle snatch+hang snatch+ohs

then,

20 minutes to establish best:

snatch w/3 pause at the knee+hang snatch