wod-friday

W.U.  Ankle/Hip work

Strength:  Back Squat

  • 3 x 3 @ 85% or 8-9 RPE

W.O.D 20 Min Clock, AMRAP of

In any order, coaches will set the start point for all

  • 50 x Alt OH Walking Lunges 45/25
  • 40 x TTB/Hanging Knee Tucks
  • 30 x Ring Rows
  • 20 x Bench Press 155/105
  • 10 x Sandbag over Shoulder 100/80