wod-friday

W.U.  Quick Group Foam Roll/Stretch

W.O.D for time complete the following list (30 min Clock)

Buy In: 10 mins or less (rest remaining time)

  • Row 2000M or
  • Bike 50 Cals

10-19 min Clock, Rest 19-20 min mark

Back Row: AMRAP of

  • 5 x Pullups (strict)
  • 10 x Power Cleans 95/65
  • 15 x Goblet Squats 53/35

Front Row:  AMRAP of

  • 5 x HSPU (strict)
  • 10 x Power Cleans 95/65
  • 15 x Goblet Squats 53/35

20-30 min Clock:  AMRAP of the following

  • 60 x Renegade Rows 50/35 (alternate every 10)
  • 40 x Alt DB Clean and Jerks 50/35
  • 20 x Weighted situps w/reach 25/15
  • 10 x 8 Count Body Builders