Friday Warm Up: 1 50m stride @25%/ 5 pushups 1 50m stride @50%/ 5 pushups 1 50m stride @70%/ 5 pushups 1 50m stride @100%/5 pushups 5 min MOB Goat: 15 minutes Choose a skill you can do 1 to 3 reps on the min every min for 15 mins. Handstands, shoulder touches, wall climbs, pullups, muscle ups, pistols, ttb, kte, etc... WOD: (16 min) ADVANCED 4 rounds 2 min AMRAP 20 OHS 65lb/45lb 30 du's 2 min rest Beginner 4 rounds 2 min AMRAP 10 OHS 65/45lb or less 15 du's (30 singles) Comments are closed.
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