WOD

Workout of the Day and Specialty Class Programming

wednesday, january 31, 2018

for time:

100 double unders

75 calorie row

50 t2b

25 db hang squat cleans 50/35

 

POWER HOUR

 

5-5-5 

back squat 60+15

5-5-5

front squat 55+15

5x12 db push press

3x20 back extensions

2x5 hip back extensions

 

BARBELL ENDURANCE

 

3 sets of:

squat snatch+hang power snatch+ohs

3 sets of:

power snatch+hang squat snatch+ohs

then,

every 2 minutes for 22 minutes:

power snatch+hang squat snatch

squat snatch+hang squat snatch