FRIDAY 12-15-17

WARM UP
1x Run 400 m
2-3 Rounds
10 x G2OH W/ Medball
2X Wall walks
5-10 Empty Barbell Deadlift
5-10 K2E
5 sec Top Of ring support (hold)
5 sec bottom of ring support (hold)

 

(This workout is 4 Minutes a round and takes a total of 40 Min)

WOD
10 rounds, 30 secs per station, of:
Toes-to-bar
Rest 30 secs
Dip
Rest 30 secs
Deadlift, 1x bodyweight
Rest 30 secs
Handstand Push-up
Rest 30 secs

Perform this like “Fight Gone Bad,” by rotating
immediately to the next station every 30 secs,
the clock does not stop or reset between stations.

Scaling this WOD
Strive to complete at least 10 unbroken reps of each movement for at least the first 3 rounds. Experienced athletes should attempt the workout as written. Less-experienced athletes should modify the movements as necessary to allow for 10 unbroken reps of each movement for the first 2-3 rounds.

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