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Friday

Warm up:

3 rounds

5 kipping pullups or butterfly, unbroken

3 muscle up rows

Lsit or Tuck on rings, 10-20 sec

5 heavy wall balls

GOAT: 15 minutes

on the minute for 15 min, do 1-3 reps of skill of your choice

WOD:

For time:
Row 300 meters (sub 30 SDHP, 1.5/1 pood KB)
135 pound Push press, 20 reps
Row 300 meters
135 pound Push press, 15 reps
Row 300 meters
135 pound Push press, 10 reps
Row 300 meters
135 pound Push press, 5 reps

In this WOD, 30 reps SDHP w/KB 1.5pood/1 pood will be subbed for the rower. It will be coaches choice who does rower for wod and who does SDHP. The majority of the classes will be doing sdhp.

Austin Malleolo 6:34, Chad Wittman 6:35