WOD

Workout of the Day and Specialty Class Programming

Saturday, March 4, 2017

Open 17.2

AMRAP in 12 minutes of:

50ft. walking lunge w/ DB in front rack 50/35

16 t2b

8 DB power cleans

50ft. walking lunge w/ DB in front rack 50/35

16 t2b

8 DB power cleans

50ft. walking lunge w/ DB in front rack 50/35

16 bar muscle ups

8 DB power cleans

50ft. walking lunge w/ DB in front rack 50/35

16 bar muscle ups

8 DB power cleans

 

if you have already done 17.2

3 rounds of:

500m row

25 slam balls

400m run

 

POWER HOUR

 

6 rounds of:

10 front squats

50m sled push

25 hollow rocks

rest 2 minutes

 

ENDURANCE

 

15 rounds of:

run for 30 seconds

rest for 30 seconds