WOD

Workout of the Day and Specialty Class Programming

wednesday, october 3, 2018

highest score and fastest row

3 attempts at:

3 RM back squat

2 RM push jerk

then,

1k row

POWER HOUR

Rip Day 17

5x3 ring dip

3x8 hip-back extension

BARBELL ENDURANCE

5 sets of:

power snatch+hang power snatch+2 ohs

then,

EMOM for 20 minutes of:

power snatch+hang power snatch from below the knee