wod-friday

W.U. Coaches Choice

Active W.U.:  3 rounds

  • 250M Row
  • 50ft Lunges
  • 50ft Sprint

W.O.D 2 Parts, 18 min AMRAP with Partner (you go, I go)

  • 1 x Rope Ascent
  • 6 x KB Swings 70/53
  • 12/9 x Cals Assault Bike

Skill:  Cover Handstand and trace pattern for movement

W.O.D Part 2, Individual 8 min AMRAP

  • 35 x Heavy Rope Singles
  • 7 x HSPU