WOD

Workout of the Day and Specialty Class Programming

Wednesday, July 17, 2019

AMRAP in 11:

12 Single Arm KB Thruster 24/16kg

100m Run

8 Toes to Bar

POWER HOUR

Smolov Jr. Day 7

8x4 Back Squat 80% + 5-10lbs

4 Rounds: 15/12 Cal AD, Rest 1:1

3x20 Hollow Rock

BARBELL ENDURANCE

5 Sets(From the Rack) 3 Descending Snatch Balance

6 Sets: Power Snatch + Snatch EMOM

10: Snatch + OHS

CORE ENDURANCE

Core Work +

3 Rounds:

20 GHD Sit Ups

60 Sec Tension Plank