WOD

Workout of the Day and Specialty Class Programming

saturday, july 23, 2016

as far as possible in 17 minutes:

10 power snatch 135/95

40 walking lunges

30 pull ups

20 power snatch 95/65

40 walking lunges

20 c2b pull ups

30 power snatch 75/55

40 walking lunges

10 rope ascents 15ft. 

 

POWER HOUR

 

5-5-5-5-5

push press

5x10 back extension

5x10 DB rows

 

ENDURANCE

 

7 rounds of:

200m row

200m run