WOD

Workout of the Day and Specialty Class Programming

wednesday, december 20, 2017

AMRAP in 15 minutes of:

20 pull ups

20 DB snatch alternating 50/35

20 oh walking lunge w/ DB

 

POWER HOUR

 

Smolov Week 13, Day 2

3x10 strict ring dip

3x30 hollow rocks + 60 second plank

 

BARBELL ENDURANCE

 

12 minutes to establish a 1 RM snatch

then,

EMOM for 20 minutes: 

2 snatch at 80%