FRIDAY’s WOD 2-16-18

no 5:30 Pm class

FRIDAYS WORKOUT EARLY POSTING

 

Warm up
2- 3X 10 or 10 Min
200 m run
SHPT
BURPEE
G2OH
SIT UPS
AIRSQUATS
10 sec Handstand hold

 

WOD
With a running clock
0-20 Min
If you finish 3 Rounds before 20 Min Rest until 20 Min and begin next 3 Rounds at the 20 Min .
For time or Reps

A)
3 Rounds
15 Strict HSPU (Scale to 10 Strict if needed or 15 kipping if you choose)
30 Wall Ball 20/14#

**Start next 3 Rounds at 20 Min.
20-40 Min
B)
3 Rounds
15 Shoulder to Overhead 135/95#
30 Dumbell Snatch 50/35# (Open standard)

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