WOD

Workout of the Day and Specialty Class Programming

friday, january 6, 2017

begin with a 4 minute clock:

15 t2b

12 burpees

9 deadlifts 135/95

if completed before the 4 minutes, add 4 more minutes and complete:

15 t2b

12 burpees

9 deadlifts 185/125

if completed before the 4 minutes, add 4 more minutes and complete:

15 t2b 

12 burpees

9 deadlifts 225/155

... continue on in this fashion until you cannot complete the work in the 4 minutes

men: 135-185-225-275-315-335-355

women: 95-125-155-185-205-225-245

 

POWER HOUR

 

3-3-2-2-2-1-1

front squat

4xME DB press

4x20 steps oh walking lunge w/barbell