WOD

Workout of the Day and Specialty Class Programming

Friday, January 13, 2017

Open Workout 13.1

AMRAP in 17 minutes of:

40 burpees

30 snatch 75/45

30 burpees

30 snatch 135/75

20 burpees

30 snatch 165/100

10 burpees 

AMRAP snatch 210/120 in time remaining

-the burpee is to an object 6 inches above your reach

 

POWER HOUR

 

5-5-3-3-3

back squat

3-3-3-5-5

push press

3xME calorie row in 60 seconds

rest 90 seconds between efforts