WOD

Workout of the Day and Specialty Class Programming

saturday, february 25, 2017

Open 17.1

10 DB snatch 50/35

15 burpee box jump over 24/20

20 DB snatch 

15 burpee box jump overs

30 DB snatch

15 burpee box jump overs

40 DB snatch

15 burpee box jump overs

50 DB snatch

15 burpee box jump overs

 

if you already did 17.1

500m row

3 rounds of:

20 wall balls 20/14

20 pull ups

then,

500m row

 

POWER HOUR

 

10-7-5-5-5

deadlift

3-3-3-3-3

bench

 

ENDURANCE

 

2k row

rest 2 minutes

3k row

rest 3 minutes

1k row