FRIDAY 5-11-18

Warm Up
1 min Row
1 min bike
3X 10
Shpt
Spider-Man pushups
Walking lunges
Kipping Bar Taps
Airsquats

 

SKILL 10 Min to work on BAR MU

 

WOD (30 Min Time cap)
chipper for time:
50’ DB Front Rack (50/35)Walking Lunge AHAFA
40 Wall Ball 20/14
30 Single Arm Dumbell Hang Clean and Jerk 50/35 (Alternate 5’s)
20 Bar Muscle Ups

 

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