WOD

Workout of the Day and Specialty Class Programming

Friday, March 15, 2019

19.4

For total time:
3 Rounds:
10 Snatches 95/65lbs
12 Bar-Facing Burpees
Then, rest 3 minutes before continuing with:
3 Rounds:
10 Bar Muscle-Ups
12 Bar-Facing Burpees

Time Cap: 12 Minutes

POWER HOUR

5x5 Back Squat 55%

3x10 Single Arm DB Row

4x20 Alt. Pistol

CORE ENDURANCE

EMOM Alternating for 20:

E: Row for Calories

O: Accumulate :30 Plank