WOD

Workout of the Day and Specialty Class Programming

friday, march 16, 2018

AMRAP in 10 minutes of:

9 calorie AD

6 hang power cleans 155/105

3 push jerks

 

CORE ENDURANCE

 

3 rounds NFT:

15 squat therapy squats

10 strict pull up

90 second plank

then,

3 rounds of:

1000m row

30 DB press alternating arms

30 hollow rocks

 

POWER HOUR

 

4x20 steps walking lunge

5xME strict pull ups

3x10 push press