WOD

Workout of the Day and Specialty Class Programming

wednesday, december 28, 2016

as far as possible in 12 minutes of:

10 hang squat cleans 95/65

15 wall balls 20/14

10 hang squats cleans 135/95

15 wall balls

10 hang squat cleans 155/105

15 wall balls

10 hang squat cleans 185/125

15 wall balls

10 hang squat cleans 205/135

15 wall balls

10 hang squat cleans 225/155

15 wall balls

 

POWER HOUR

 

3-3-3-3-3

sumo deadlift

5-5-5-5-5

press

3 minute L-Sit *every break is 3 t2b

 

BARBELL ENDURANCE

 

3 sets of:

3 TnG power snatch+3ohs

2 sets of:

squat snatch+hang squat snatch

then,

EMOM for 20 minutes:

power snatch+hang squat snatch