WOD

Workout of the Day and Specialty Class Programming

wednesday, april 13, 2016

"row, swing, run"

3 rounds of:

500m row

21 kb swings 32/24

400m run

 

POWER HOUR

 

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

back squats

10-10-10

push press

4xME pull ups

 

BARBELL ENDURANCE

 

5 sets:

muscle snatch+hang squat+power snatch

3 sets:

3 power snatch

EMOM for 7 minutes:

3 TnG power snatch

rest 3 minutes

EMOM for 7 minutes:

2 TnG squat snatch