WOD

Workout of the Day and Specialty Class Programming

friday, september 16, 2016

with a 12 minute clock:

1000m row

30 squat cleans 135/95

AMRAP muscle ups in time

remaining

-last done 1/25/16

 

POWER HOUR

 

5-6-7-8-9-10

speedy front squats

3x10 ring dip

100 banded good mornings