Friday’s WOD

9/6

L2


skill
Strict Press
4×5
70% of 1RM
sets across, rest approximately 2 min between sets


WOD
For TIme
20 Pul Ups
30 Russian Swings (70/53)
40 Air Squats
run 400
15 Pull Up Ups
25 Russian Swings
35 Air Squats
run 400
10 pull ups
20 Russian Swings
30 Air squats
Run 400

L1

For time:
500m row
50 air squats
50 sit ups
50 push ups
500m row