wod-friday

W.U  Group

  • Band Work, Glute activation, Shoulder Stability

Skill:   OH Squat prep

W.O.D Segments of WORK

#1: 3 Min Clock

  • Max Effort Distance on Bike/Rower

REST :60 sec

#2: 12 min Clock, 3 RFT of

  • XXX Distance of Farmers Carry/Waiters Walk
  • 12 x Pushups
  • 45 x Double Unders

REST 2 Mins

#3: 5 Min Clock

  • 3 Min MAX Effort OH Squats @ 75/55
  • 2 Min MAX Effort Bar Facing Burpees