WOD

Workout of the Day and Specialty Class Programming

friday, november 30, 2018

3 rounds of:

25/20 calorie row

20 burpees

20 pull ups

rest 60 seconds

CORE ENDURANCE

Five, 3 minute rounds of:

5 burpee box jumps

10 kb swings

AMRAP AD in time remaining

rest 60 seconds

POWER HOUR

10-5-10-5-10

back squat

3x10 press

3x15 back extension