wod-friday

W.U.  10 Min Mobility work

W.O.D  LSD work 35 Mins

0-9:00:  2 rounds of

  • Run 400M
  • Row 500/Bike 2 Mins

10-17: 7 min AMRAP of

  • 7 x Thrusters
  • 7 x SDL/HP
  • 7 x Russian Swings

18-27: 1 rounds of

  • 800M Run
  • 1000M Row/bike 4 mins

28-35: 7 min AMRAP of

  • 8 x DB CJ Alternating
  • 8 x Hang DB Snatch (Alt every 4)
  • 8 x American Swings