WOD

Workout of the Day and Specialty Class Programming

saturday, september 15, 2018

teams of 2:

40 thrusters 95/65

20 bar muscle ups

30 thrusters 135/95

30 c2b pull ups

20 thrusters 155/105

40 pull ups

then,

both people run 400m together

POWER HOUR

Squat Cycle Make Up

-OR-

4x5 sumo deadlift

3x10 step up each leg

4x15 ghd sit up

ENDURANCE

2k row

rest 2 minutes

1k row

rest 1 minute

500m row