WOD

Workout of the Day and Specialty Class Programming

saturday, january 13, 2018

4 rounds of one minute stations

for max reps of:

burpee

wall ball 20/14

calorie AD

rest

 

POWER HOUR

 

5-5-5

back squat @60% of true 1RM

5-5-5

front squat @ 55% of true 1RM

4x10 Bulgarian split lunge +10 alternating DB press

2-2-2-2-2-2-2

weighted pull ups

 

ENDURANCE

 

2k row

100 calorie ride

2k row