WOD

Workout of the Day and Specialty Class Programming

saturday, october 22, 2016

teams of 2, one person working at a time

7 rounds of:

300m row

25 DB thrusters

200m run

 

POWER HOUR

 

5x8 KB deadlift per leg

5 rounds of:

30ft sled pull+30 sec. AD arms only

 

ENDURANCE

 

2 rounds of:

800-1600-400m run

rest 2 minutes between efforts