WOD

Workout of the Day and Specialty Class Programming

saturday, january 21, 2017

teams of 2

one person working at a time,

complete in order

AMRAP in 22 minutes of:

600m row

40 sit ups

20 hang power snatch 95/65

2 rope ascents 15 ft.

 

POWER HOUR

 

5-5-5-5-5 

sumo deadlift

5 rounds, 90 seconds per round of:

7 push ups

30 walking lunges

AMRAP AD calorie

rest 2 minutes

 

ENDURANCE

 

3 rounds of:

row for 7 minutes

rest 3 minutes

try and row +/- 100m