Friday – 210910

Friday – 210910

SWOD

Every 3 minutes for 7 sets, complete:
Back Squat
3 reps @ 45-50%
3 reps @ 65-70%
1 rep @ 80%
2 reps @ 80%
3 reps @ 80%
4 reps @ 80%
5 reps @ 80%

WOD

For time (7 min cap):
50 Wall Ball Shots (20/14 to a 10’/9′ target)
20 GHD Sit Ups
8 Bar Muscle Ups

……….

BURN

In teams of 1-4, for time:
400m Tire Flip

*Every 15 flips perform 10 Jumps onto Tire and 5 Push Ups on Tire.

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