WOD

Workout of the Day and Specialty Class Programming

friday, december 7, 2018

for time:

30 step up overs 24/20

30 s2oh 95/65

6 rope ascents 15ft.

20 step up overs

20 s2oh 135/95

4 rope ascents

10 step up overs

10 s2oh 155/105

2 rope ascents

CORE ENDURANCE

3 rounds NFT

10 burpees

20 ohs w/PVC or empty bar

then,

AMRAP in 20 minutes of:

20 calorie row

10 t2b

5 ring dips

POWER HOUR

3x20 weighted lunges

4xME strict pull up

3xME push up

5 rounds of:

30 seconds ME row

rest 90 seconds