WOD

Workout of the Day and Specialty Class Programming

Wednesday, August 28, 2019

“15.3”

AMRAP in 14:

7 Muscle Ups

50 Wall Balls 20/14 lbs

100 DUs

POWER HOUR

7x3 Back Squat

E2MOM for 10: Strict Pull Ups (An you can do UNBROKEN consistently for all 5 sets)

5 Rounds: 12/10 Cal Row, 1:00 Rest

BARBELL ENDURANCE

5 Sets: 3 Snatch Grip Deadlift + 2 Snatch Pulls + 1 Power Snatch
5 Sets: 3 Deadlift + 2 Clean Pulls + 1 Power Clean
EMOM for 10: 1 Power Snatch (directly into)
EMOM for 10: 1 Power Clean

CORE ENDURANCE

Core Work +

AMRAP in 20:

15 Pull Ups (5 Burpees every time you drop off the bar)

15 DB Push Press (100m run every time you break)

20 cal AD