WOD

Workout of the Day and Specialty Class Programming

wednesday, april 20, 2016

"jackie"

1000m row

50 thrusters 45/35

30 pull ups

 

POWER HOUR

 

5x10 steps walking lunges

3xME ring dip

3x15 back extension

 

BARBELL ENDURANCE

 

5 sets of:

power clean+hang squat clean+jerk

EMOM for 7 minutes:

3 TnG power cleans

rest 3 minutes

EMOM for 7 minutes:

2 TnG squat clean + 1 jerk