WOD

Workout of the Day and Specialty Class Programming

friday, february 16, 2018

4 rounds of:

20 db snatch alternating arms 50/35

15 burpee box jump overs 24/20

 

CORE ENDURANCE

 

2 rounds NFT:

35 calorie AD

35 calorie row

35 hollow rocks

then,

AMRAP in 18 minutes of:

15 kb swings

15 cal AD

15 DB push press

 

POWER HOUR

 

5-5-5

back squat 60+35

5-5-5

front squat 55+35

5x3 ring dip

max calorie AD in: 60-40-20 seconds

rest triple effort