wod-friday

W.U.  Group Prep

W.O.D 4 Parts

In 4 Mins Complete

  • 40 x Thrusters @ 95/65
  • Remaining time MAX Calories on Bike/Row

REST :60 sec

In 5 Mins Complete

  • 30 x Strict HSPU
  • Remaining MAX Box Jumps 30/24

REST :60 sec

In 9 Mins

  • Complete AMRAP of Wall Ball 20/14
  • Every 15 reps run 200M

REST 2:00 mins

In 6 Mins Complete

  • 100 x Situps
  • 100 x Flutter Kicks
  • 100 x Scissor Kicks
  • Remaining time High Plank hollow hold