FRIDAY 6-15-18

ANNOUNCEMENT NO 5:30 pm class for Friday

 

WARM UP 2-3 X 10 each
(For the week jun 11-16)
1 min bike
1 min Row

1 Min Jump rope
Spider-Man push ups
Mountain Climbers
Sit Up
Ring Rows
Airsquats

 

WOD
Complete as many rounds and reps as possible
With a running clock
Starting at 0:00
Cash in with
1 Mile run (sub 2000 m row)
Then right into
20 minutes AMRAP
(as many rounds and reps as possible)
5 chest-to-bar pull-ups
10 wall-ball 20/14
30 DU
For time and rounds

 

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