WOD

Workout of the Day and Specialty Class Programming

saturday, december 23, 2017

"12 Days of Christmas"

1 - snatch 95/65

2 - burpees

3 - box jump 24/20

4 - hspu

5 - kb swings 32/20

6 - s2oh

7 - front squat

8 - hang power clean

9 - deadlift

10 - t2b

11 - calorie AD

12 - c2b pull up

 

POWER HOUR

 

Smolov Make Up

-OR-

5-5-5-5-5

back squat

5x3 weighted pull up

3x20 back extension

 

ENDURANCE

 

15 rounds of:

200m row

rest half