wod-friday

W.U.  Coaches Option

W.O.D  Multi Part, Running clock for

A:  Complete in any order

  • 50 x Wall Ball
  • 50 x Box Jumps
  • 50 x Deadlifts 155/105

REST 2 Mins

B: for time complete 10 Rounds of

  • 400M Run W/Weight Vest or Med Ball 20/14

then 10 Rounds of w/Weight Vest

Back Row:

  • 5 x Pullups
  • 10 x Pushups
  • 15 x Squats

Front Row:

  • 5 x Bent Over Row
  • 10 x Pushups
  • 15 x Med Ball Squat

REST 2 Mins

  • 1 x 5 Min Accumulative Plank Hold with Weight Vest