wod-friday

W.U.  Group

2 Rounds, 7 stations, :45 sec per station :15 sec transition (low intensity)

  • Battle Ropes
  • Burpees
  • High Plank
  • Bike (movement)
  • Hollow Situps
  • Wall Squats
  • Walking Lunges with Rotation

W.O.D for time complete

10 Rounds of (alternating work per round)

Odd Rounds:

  • 10 x Hang DB Clean and Jerks 60/40 (left)
  • 5 x Strict Pullups
  • 30 x Double Unders

Even Rounds:

  • 10 x Hang DB Clean and Jerks (right)
  • 5 x Kipping Pullups, Chest 2 Bar or Bar Muscle Ups (Level you are able)
  • 12/10 Cals Bike or 15/12 Cals Rower