wod-friday

W.U.  Group Prep

W.O.D In 30 Mins

0-10 Min Clock

1000M Row then AMRAP of

  • 12 x Wall Ball
  • 40 x DU’s

10-20 Min Clock

750M Row then AMRAP of

  • 20 x Alt DB Snatches
  • 10 x Pullups

20-30 Min Clock

500M Row then AMRAP of

  • 30 x Hang DB Clean and Jerks (Alternate per 5)
  • 30 x Air Squats

**Scaling for Row, Pullups, DU’s will be on the whiteboard!