WOD

Workout of the Day and Specialty Class Programming

saturday, november 4, 2017

teams of 2, one person working at a time

barbell must stay off the floor the entire time

3 rounds of:

30 hang power cleans 95/65

100m run each

30 s2oh

100m run each

30 pull ups

100m run each

 

POWER HOUR

 

Smolov Make Up 

-OR-

20-15-10-5

DB bench

3x25 ghd sit up

3x10 single leg kb deadlift

 

ENDURANCE

 

6 rounds of:

20 calorie AD

400m run