Skip to content

Friday’s WOD

11/8

L2


Warm Up


2 Rounds
10 Yoga Push Up
10 Squat Thoracic rotation
10 beat swings
10 ring rows


Skill
NONE


WOD
Open 20.5
For Time
40 Ring Muscle Ups/Chin over the bar pull ups (scaled)
80 Cal Row
120 Wall Balls (20/14)(14/12 scaled)

20 min cap
movements may be partitioned as athletes see fit.

L1

Dead Lift 5×5
Bench Press 5×5

Finisher 100 sit ups

Leave a Comment





Scroll To Top