WOD

Workout of the Day and Specialty Class Programming

saturday, december 31, 2016

teams of 2, one person working at a time

AMRAP in 20 minutes of:

3 rope ascents 15ft.

15 power snatch 95/65

30 calorie row

15 push up

 

POWER HOUR

5x10 step up, non-alternating

5xME pull up

5xME ring dip

 

ENDURANCE

 

If it is nice out, run

6x400m run

rest 30

If it is cold, row

6x500m row

rest 60