wod-friday

W.U.  Coaches Choice and Stretch

W.O.D 3 Parts

A. 12 Min Clock

3 rounds

  • 10/8 x Cals Assault Bike
  • 10 x Jump Squats

REST 2 Mins

2 Rounds

  • 10/8 x Cals Assault Bike
  • 10 x Jump Squats

REST 1 Min

1 Round

  • 10/8 x Cals Assault Bike
  • 10 x Jump Squats

B. 12 Min Clock

21-15-9

  • Thrusters 95/65
  • HandStand Pushups/Wall Walks

C. 12 Min Clock

15-12-9-6-3

  • Sumo Deadlift High Pull 75/55
  • Lateral Burpees Over bar