WOD

Workout of the Day and Specialty Class Programming

Wednesday, October 2, 2019

4 Rounds:

15 Cal Row

12 Pull Ups

9 Box Over Burpees

POWER HOUR

6x6 Deadlift

3x15 DB Bench

4 Rounds: 1:00 Row, 1:00 Rest

BARBELL ENDURANCE

4 Sets: 3 Deadlift + 2 Power Clean

5 Sets: 1 Power Clean + 2 Push Jerk

EMOM 10: Power Clean + Push Jerk

CORE ENDURANCE

60 Cal AD

*but EMOM 4 Heavy DB Push Press.

When 60 Cal is reached Run 800m

*2 Scores. Time for 60 Cal AD & Time for 800m Run

+ Core Work