WOD

Workout of the Day and Specialty Class Programming

friday, november 9, 2018

AMRAP in 15 minutes of:

12 back squats 95/65

1 rope ascent 15ft.

12 burpees

1 rope ascent

CORE ENDURANCE

3 rounds NFT:

15 ghd sit up

15 back ext

15 seated DB press

then,

5 rounds of:

3 seated-to-standing rope pulls

15 hollow rocks

10 split stance banded GM each leg

15 cal row

POWER HOUR

Rip Day 28

3x15 DB bent over row

4xME strict pull up