WOD

Workout of the Day and Specialty Class Programming

saturday, november 25, 2017

teams of 2, one person working at a time

5 rounds of:

3 rope ascents 15ft

15 t2b

25 deadlifts 155/105

45 walking lunges

 

POWER HOUR

 

Smolov Make Up

or

4x10 step up per leg

4x15 ghd sit up

4x12 calorie row 

rest 90 seconds

 

ENDURANCE

 

AMRAP in 30 minutes:

Distance on the bike