Workout Of the Day (WOD)

WoD class

Teams of 3:

4 rounds for time of:
Row 50 calories
150 double-unders
50 walking lunges


Open Season class

Big Clean Complex

6 Sets of the following Complex :
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk

One set consists of all 12 reps. Try not to drop the bar during the entire set; if you must drop after the overhead movements, it’s allowed – just be quick to get back on the bar. Rest as needed between sets and try to increase weight after each set.


EMOMx15:

Min 1: 10 overhead squats 52.5/35
Min 2: 15 weighted sit ups 16 - 20kg
Min 3: Max Muscle-ups in :40

The sub for the muscle ups is burpee pull ups in this drill. 
If you are able to make a bar muscle up with a band aid, do that as an option.