WOD

Workout of the Day and Specialty Class Programming

monday, october 8, 2018

5 rounds of:

30 double unders

20 wall balls 20/14

10 power cleans 135/95

CORE ENDURANCE

5x5 Pause Back Squats

then,

3 rounds of:

20 calorie AD

20 dragon flags

20 banded GM

20 calorie row

ENDURANCE

20 rounds of:

100m row

rest 30 seconds