WOD

Workout of the Day and Specialty Class Programming

Friday, july 13, 2018

every 2 minutes complete:

5 box jumps 24/20

10/8 calorie row

until you complete 75 thrusters 95/65

*every time you drop the bar, complete the jumps and row before you continue

 

CORE ENDURANCE

 

5 rounds of:

10 box jumps 24/20

20 oh walking lunges

30 calorie row

rest 60 seconds

 

POWER HOUR

 

10-5-5-3-3-3

front squat

3x10 hip-back extensions

4xME calorie AD 

rest 90 seconds