WOD

Workout of the Day and Specialty Class Programming

monday, july 9, 2018

for time:

10 strict pull ups

20 power cleans 115/85

10 strict pull ups

30 front squats

10 strict pull ups

400m run

10 strict pull ups

30 front squats

10 strict pull ups

20 power cleans

10 strict pull ups

 

CORE ENDURANCE

 

4 rounds NFT:

20 hollow rocks+60 second plank+15 supermans

then,

AMRAP in 18 minutes of:

15 DB thrusters

12 cal AD

9 burpees

 

ENDURANCE

 

10k row