Friday – 221021

Friday – 221021

Strength

2 sets, each for time of:
Row 1000m
– rest 5 minutes –

Conditioning

Every 90 seconds until failure, complete:
3 Shuttle Runs (5m out and back)
2-4-6-8-10-ect… Wall Ball Shots (20/14 to 10’/9′)

*Score is total Wall Ball Shots

……….

 

BURN

“Deck of Cards”

25 min AMRAP of:
2-10 Black = Air Squats
2-10 Red = Push Ups

J = 20m DB Bear Crawl
Q = 20 KB Swings
K = 20 Pull Ups
A = 20 Ball Slams
Joker – 20 Burpees

search

WOD