WOD

Workout of the Day and Specialty Class Programming

wednesday, march 9, 2016

for time:

100 cal row

75 kb swings 24/16

50 burpee box jump overs 24/20

25 hspu

 

POWER HOUR

 

3-3-3-3-2

deadlift

4xME DB bench

3x20 back extension

 

BARBELL ENDURANCE

 

5 sets of:

power snatch+squat snatch+ohs

then,

EMOM for 10 minutes:

3 touch-n-go squat snatch

rest 2 minutes

EMOM for 10 minutes:

2 touch-n-go squat snatch