WOD

Workout of the Day and Specialty Class Programming

wednesday, april 12, 2017

3 rounds of:

50 double unders

40 walking lunges

30 pull ups

 

POWER HOUR

3x8 front squat

2x10 front squat

5x6 DB press complex

4x30 banded GM

 

BARBELL ENDURANCE

 

12 minutes to establish

1 RM squat clean & jerk

then,

EMOM for 14 minutes of:

squat clean+jerk at 75-80%

rest 1 minute

EMOM for 7 minutes of:

squat clean+jerk at 85+%