wod-friday

W.U.  Group and WOD Explanation

W.O.D  Partners Share the workload

Teams of 2:  for time complete

  • 100 x DU’s
  • 80 x Weighted Situps 25/15
  • 60 x Alt DB Cleans 50/35
  • 100 x Hand Release Pushups
  • 80 x KB SDL/HP 53/44
  • 60 x Navy Seal Burpees
  • 100 x Wall Ball 20/14
  • 80 x Bent Over Row
  • 60 x Front Rack Alt weighted Lunges 35/26

*1 person from the front row will partner with person from the back row

*Chip away at the exercises above in any order, the change factor is the other partner rowing 250 or biking 18/15 calories