wod-friday

W.U.  Coaches Choice

W.O.D 30 Min Running Clock

0-9 Mins:  AMRAP of

  • 10 x Renegade Rows (5L/5R)
  • 10 x DB Hang Clean and Jerk (5L/5R)
  • 10 x Pushups

REST 9-10

10-19 Mins: AMRAP of

  • 8 x 8-Count Body Builders
  • 8 x Atomic Situps 25/15
  • 8 x Alternating Pistols

REST 19-20

20-29: Complete for time

  • 1000M Row or (x) distance on Bike
    • then 2 rounds of
  • 25 x Thrusters @ 45/35
  • 15 x Burpees