WOD

Workout of the Day and Specialty Class Programming

saturday, october 7, 2017

EMOM for 20 minutes:

1 clean

 

POWER HOUR

 

Smolov Make Up 

-OR-

15-1-10-1-5-1

bench

4x3 weighted pull up

3x30 ghd sit up

 

ENDURANCE

 

4 rounds of:

200m run

rest 2 minutes

800m run

rest 2 minutes