WOD

Workout of the Day and Specialty Class Programming

wednesday, september 7, 2016

400m run

3 rounds of:

15 deadlifts 225/155

30 wall balls 20/14

then,

400m run

 

POWER HOUR

 

5x3 front squats w/ 3 second pause

3x7 Slow-mo pull ups

3x10 ring dip

 

BARBELL ENDURANCE

 

3 sets of: 

2 power cleans+1 front squat+2 jerks

then,

every 2 minutes for 30 minutes:

2 squat clean+1 jerk