WOD

Workout of the Day and Specialty Class Programming

Wednesday, July 3, 2019

For Time:

50 Double Unders

25 Pull Ups

50 Double Unders

25 Deadlift 225/155lbs

50 Double Unders

25 Sit Ups

50 Double Unders

25 Push Ups

POWER HOUR

Smolov Jr. Day 3

8x4 Back Squat 80%

E2MOM for 10: 20 Cal Air Dyne

3x20 Single Leg KB Deadlift

BARBELL ENDURANCE

4 Sets: Snatch Pull + Power Snatch + OHS

6 Sets: Power Snatch + Snatch Balance

EMOM 16: Snatch

CORE ENDURANCE

AMRAP in 20:

400m Run

500m Row