wod-friday

W.U.  Coaches Choice

W.O.D  3 Parts and a win for the weekend

A:  3 Rounds, 4 Min Rounds, 1 Min Rest (14 Mins)

  • 3 x Cleans @ 155/105
  • 20 x Alt DB Snatches 35/20
  • 1 Min Max Effort Burpees

REST 3 Mins

B: 3 Rounds, 4 Min Rounds, 1 Min Rest (14 Mins)

  • 15 x Front Squats 75/55
  • 500M Row or 1600M Bike

REST 3 Mins

C: for time complete

  • 30 x HSPU
  • 30 x TTB
  • 20 x HSPU
  • 20 x TTB
  • 10 x HSPU
  • 10 x TTB