WOD

Workout of the Day and Specialty Class Programming

wednesday, march 1, 2017

11 minute clock

complete:

75 wall balls 20/14

50 t2b

row as many calories as possible in

time remaining

 

POWER HOUR

 

5x8 step ups per leg

5x ME hspu

5x15 calorie row

rest 90 seconds

 

BARBELL ENDURANCE

 

3 sets of:

clean pull+hang clean pull+ 2 hang squat cleans

5 sets of:

clean pull+2 hang clean pulls squat clean+jerk

7 sets of:

clean pull+hang clean pull+2 hang squat cleans+jerk