Skip to content

Friday’s WOD

11/22

L2


Warm Up
2 Rounds
10 plank to pike on rower
10 Wall angels
20s Lax Ball Scap


Skill
Single Arm Press
3×12 (per side)

Keep these light, athletes should only increase as they are able to complete each set unbroken
They may rest between sides, but should not break up or alternate limbs
WOD
9-15-21-15-9
Burpee box Jumps
Med Ball Cleans (20/14)
V-Ups

L1

5×5 box HSPU
(scale to pike push ups if needed)
then 21-15-9
thrusters empty bar
box dips

Scroll To Top