WOD

Workout of the Day and Specialty Class Programming

saturday, february 11, 2017

Open WOD 11.3

AMRAP in 5 minutes of:

squat clean

jerk 

men: 165

women: 110

 

POWER HOUR

 

3x10 stationary lunges

4x ME pull up

( one set must be strict )

3x25 ghd sit up

3x25 back extension

 

ENDURANCE

 

5 rounds of:

400m run

500m row

rest 90 seconds