WOD

Workout of the Day and Specialty Class Programming

Wednesday, September 4, 2019

4 Rounds:

10 Deadlift 225/155lbs

10 Box Jumps 24/20”

10 Toes to Bar

POWER HOUR

7x3 Front Squat

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

5 Rounds: 15/12 Cal Row, 1:00 Rest

BARBELL ENDURANCE

4 Sets: 3 Deadlift + 2 Power Clean + 1 Push Jerk

3x3 Front Squat (From the Rack)

EMOM 12: 1 Thruster

CORE ENDURANCE

Core Work +

For Time:

50 Plate OH Walking Lunges

40 Burpees

30 Plate G2OH

200m Run

10 Cal Row

200m Run

30 Plate G2OH

40 Burpees

50 Plate OH Walking Lunges