wod-friday

W.U.   Coaches Choice

Conditioning Work:  Chose one 12 Min Cap

  • 1 Mile Timed Run
  • 2000M Timed Row
  • 3 Mile Bike Timed

W.O.D for time complete

  • 50 x Pullups/ Bent Over row equivalent 135/95
  • 50 x Ball Slams 30/20
  • 50 x KB Swings 53/35
  • 50 x OH Alt In place Lunges 35/26