WOD

Workout of the Day and Specialty Class Programming

wednesday, september 28, 2016

"Nasty Girls"

3 rounds of:

50 air squats

10 hang power cleans 135/95

7 muscle ups

-last done 12/17/15

 

POWER HOUR

 

10-10-10-10-10

front squat

5x 20 hollow rocks+60 second plank

4x10 DB row

 

BARBELL ENDURANCE

 

3 sets of:

2 TnG squat snatch

3 sets of:

3 TnG power snatch

then,

EMOM for 20 minutes:

2 TnG power snatch