Friday – 210604

Friday – 210604

SWOD

3 sets of:
5 Ring Rows w/ feet on a box – 2 sec hold at top
30 sec Front Split – right
30 sec Front Split – left
5 Straight-leg Raise w/ 1 sec pause at top (no kipping, to 90°)
30 sec Side Splits

WOD

4 rounds for time (15 min cap):
10 Burpees
10 Single-arm KB Thrusters (55/35) – right
10 Burpees
10 Single-arm KB Thrusters (55/35) – left

……….

BURN

For time:
100 Double Unders
35 Air Squats
30 DB Deadlifts
75 Double Unders
35 Air Squats
20 DB Hang Squat Cleans
50 Double Unders
35 Air Squats
10 Devil’s Press

search

WOD