WOD

Workout of the Day and Specialty Class Programming

saturday, october 28, 2017

teams of 2, one person working at a time

AMRAP in 20 minutes of:

3 rope ascents 15ft.

200m run

40 wall balls 20/14

 

POWER HOUR

 

Smolov Make Up

-OR-

4x20 back rack lunges

5xME strict t2b+20 hollow rocks

3xME press 75/55-95/65-115/85

 

ENDURANCE

 

3 rounds of:

1 mile run

rest half