WOD

Workout of the Day and Specialty Class Programming

friday, september 7, 2018

AMRAP in 10 minutes of:

7 hspu 

1 rope ascent 15ft.

 

CORE ENDURANCE

 

3x ME ring dip

then

AMRAP in 18 minutes of:

21 calorie AD

15 hollow rocks

9 step ups per leg ( weighted if you can )

 

POWER HOUR

 

Rip Cycle Day 10

3x15 back extension

3x10 DB bent over row