WOD

Workout of the Day and Specialty Class Programming

wednesday, march 29, 2017

4 rounds of:

10 deadlifts 225/155

20 wall balls 20/14

30 sit ups

 

POWER HOUR

 

3x10 back squat

2x8 back squat

4x10 ring dip

3x15 back extensions

 

BARBELL ENDURANCE

 

3 sets of:

power clean+jerk

3 sets of:

squat clean+jerk

then,

every 90 seconds for 21 minutes:

power clean+jerk and squat clean+jerk