WOD

Workout of the Day and Specialty Class Programming

wednesday, march 2, 2016

3 rounds of:

15 hang to overhead 95/65

20 pull ups

25 air squats

 

POWER HOUR

 

3-3-3-3-3

step up per leg

2-2-2-2-2-2-2

TnG push press

3x5 weighted pull up

 

BARBELL ENDURANCE

 

3 sets of:

power clean + 2 push jerks

3 sets of:

power clean + 2 front squats + jerk

then,

EMOM for 20 minutes:

power clean+front squat+jerk