wod-friday

W.U.  3 Rounds NOT for time

  • Frog Squats x 10
  • Slow Lunges Alt with a Reach and Lean back x 20
  • Walking Spiderman x 10
  • Prisoner Walks x 10
  • Pigeon x :30 sec per side

W.O.D In order with rest protocols

5 Rounds for time of

  • 10 x Power Cleans 95/65 or Alt DB Clean @ 50/35 or what you have
  • 50ft x OH Walking Lunges, if DB keep in left hand 25ft then right hand 25ft
  • 300ft Sprint

REST 4 mins

5 Rounds for time of

  • 15 x Power Snatches 75/55
  • 30 x DU’s

CORE:  3 Rounds NOT for time

  • 30 x High Plank shoulder taps
  • 10 x Bear Crawl position Bar Roll outs
  • 20 x Situps