WOD

Workout of the Day and Specialty Class Programming

saturday, march 18, 2017

Open 17.4

AMRAP in 13 minutes of:

55 deadlifts 225/155

55 wall balls 20/14

55 calorie row

55 hspu

 

or

do 17.4

 

POWER HOUR

3-3-3-3-3-3-3

back squat

4x25 ghd sit up

4x15 ring row or strict pull up

 

ENDURANCE

 

3 rounds of:

1 mile run

rest 3 minutes