WOD

Workout of the Day and Specialty Class Programming

saturday, december 2, 2017

for time:

50 bar over burpees

40 ohs 95/65

30 kb swings 32/24

20 hang squat cleans

10 muscle ups

 

POWER HOUR

 

Smolov Make Up

-OR-

4x10 oh walking lunges

3x12 ring dip

5x5 hip-back extension

 

ENDURANCE

 

6 rounds of:

500m row

rest 90 seconds