WOD

Workout of the Day and Specialty Class Programming

Saturday, April 20, 2019

"Champion"

2 Rounds:

25 HSPU

20 Deadlift 135/95lbs

15 Overhead Squat

10 Burpee Box Jump Overs 24/20"

800m Run

ENDURANCE

10 Rounds:

20 Cal Row

Rest 1:1

POWER HOUR

APRE 6 Front Squat

EMOM 5 Strict Pull Up (Pick a Number and Maintain Throughout)

4 Rounds: Air Dyne :30 / Rest :90

Friday, April 19, 2019

AFAP in 9:

1 Toe to Bar

1 Snatch 115/85lbs

2 Toes to Bar

2 Snatch

3 Toes to Bar

3 Snatch…

POWER HOUR

APRE 6 Deadlift

EMOM 5: Strict Dip (Pick a Number and Maintain Throughout)

4x50’ Sled Push

CORE ENDURANCE

AMRAP in 20:

20 Goblet Squat 24/16kg

300m Row

:40 Plank

50 Single Unders