WOD

Workout of the Day and Specialty Class Programming

Wednesday, July 31, 2019

Alternating EMOM 20:

E: 3 Bar Muscle Ups

O: 15 KB Swing 24/16kg

POWER HOUR

Smolov Jr. Day 11

8x4 Back Squat 80% + 10-20lbs

EMOM 5: 12/10 Cal AD

Accumulate 3:00 of Plank

BARBELL ENDURANCE

4 Sets: 3 Snatch Deadlift + 2 Snatch Pull + Power Snatch

5x3 (From Rack) Snatch Balance EMOM

12: 2 Power Snatch

CORE ENDURANCE

Core Work +

For Time:

50 Cal AD

40 Burpees

30 DB Snatches

20 DB Front Rack Squats

10 Pull Ups