WOD

Workout of the Day and Specialty Class Programming

saturday, april 16, 2016

2 person team, complete in any order

both people may be working at a time

for time:

2000m row

150 DB thrusters 45/30

100 box jumps 24/20

 

POWER HOUR

 

4x8 step up per leg

5x 1 strict pull+3 second negative

4x12 ghd sit up

 

ENDURANCE

 

6x500m row

rest 2 minutes