WOD

Workout of the Day and Specialty Class Programming

saturday, january 30, 2016

teams of 2

AMRAP in 17 minutes of:

200m run relay

15 deadlifts 225/155

5 rope ascents 15ft.

 

POWER HOUR

 

5-5-3-3-3

back squats

3x ME ring dip

3x10 bent over row

 

ENDURANCE

 

15 rounds of:

100m sprint

rest 30 seconds