WOD

Workout of the Day and Specialty Class Programming

wednesday, december 7, 2016

AMRAP in 18 minutes of:

50 calorie row

50 box jumps 24/20

50 deadlifts 185/125

50 ring dips

 

POWER HOUR

 

5-5-5-5-5

back squat

3-3-3-3-3

press

100 abmat sit ups

 

BARBELL ENDURANCE

 

10 minutes to establish a

1RM squat clean+jerk

then,

EMOM for 18 minutes:

2 squat cleans+1 jerk @82%