WOD

Workout of the Day and Specialty Class Programming

Saturday, January 14, 2017

teams of 2

one person working at a time, complete in order:

100 calorie row

80 OH walking lunges 45/25

60 t2b

40 thrusters 115/85

20 bar muscle ups

 

POWER HOUR

5-5-5-5-5

front rack step up per leg

5x25 calorie AD

rest 2 minutes

5x3 ring dip

 

ENDURANCE

 

10 rounds of:

60 seconds on

90 seconds off

row for distance ( run if its nice )