WOD

Workout of the Day and Specialty Class Programming

saturday, november 11, 2017

as far as possible in 15 minutes of:

25 wall balls 20/14

50 double unders

10 deadlifts

135/95-185/125-225/155-275/185-315/225-335/255-355/275

 

POWER HOUR

 

Smolov make up 

-OR-

6x4 step up per leg

cross-over symmetry

5x15 calorie row

rest 60

 

ENDURANCE

 

3 rounds of:

800m run

recovery 400m jog