WOD

Workout of the Day and Specialty Class Programming

monday, november 19, 2018

21-15-9 reps of:

pull up

kb swing 32/24

goblet squat

CORE ENDURANCE

5x5 front squat w/ 5 second pause

then,

AMRAP in 15 minutes of:

300m row

15 wall balls

ENDURANCE

5 rounds of:

1000m row

rest 2 minutes

stay +/- 15 seonds