WOD

Workout of the Day and Specialty Class Programming

wednesday, january 11, 2017

"Cindy"

AMRAP in 20 minutes of:

5 pull ups

10 push ups

15 air squats

-last done 8/24/16

 

POWER HOUR

 

5-5-5-5-5

deadlift

4x15 banded GM

5x25 GHD sit up

 

BARBELL ENDURANCE

 

3 sets of:

snatch+hang snatch+3 ohs

then,

EMOM for 10 minutes:

power snatch+2 ohs

rest 2 minutes, then

EMOM for 10 minutes:

squat snatch+hang squat snatch