WOD

Workout of the Day and Specialty Class Programming

wednesday, january 6, 2016

1000m row

then,

3 rounds of:

40 walking lunges

20 kb swings 24/16

 

POWER HOUR

 

5-5-5-5-5

front squat

5-5-5-5

suitcase deadlift

1-1-1-1-1-1-1

press

 

BARBELL ENDURANCE

 

5 sets of:

clean pull+4 hang clean pulls+hang squat clean+jerk

then,

EMOM for 16 minutes:

clean+2 jerks