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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 Comments are closed.
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