WOD

Workout of the Day and Specialty Class Programming

wednesday, october 12, 2016

for time:

100m run

50 pull ups

200m run

40 pull ups

400m run

30 pull ups

800m run

20 pull ups

 

POWER HOUR

 

5-5-5-5-5

deadlift

3x20 GHD sit up

5x3 weighted ring dip

 

BARBELL ENDURANCE

 

3 sets of: 

power snatch+hang squat snatch+ohs

3 sets of:

squat snatch+ohs

then,

EMOM for 20 minutes:

power snatch+hang squat snatch+ohs