wod-friday

W.U. Coaches Option, prep for workload

W.O.D for time Complete the following below, Running Clock

12 Min Clock

  • 10 x Thrusters  95/65
  • 10 x Burpees over bar
  • 15 x Thrusters
  • 15 x Burpees over bar
  • 20 x Thrusters
  • 20 x Burpees over bar

REST 2 Mins from the time complete or from 12 min Mark

3 Rounds of, 12 min Clock

  • 20 x Box Jumps
  • 400M Run

REST 2 Mins

  • 100 x Situps, Every 10 complete 10 American KB Swings