Oh yeah Friday!

 In Workout of the Day

WARM UP:
200m run
20 Jumping Jacks
20 Seal Jumps
:30 Bar Hang
15 Knee above hips
15 PVC Pass Throughs
15 Ring Rows
5 Burpees
3 Wall Walks
SKILL:
Pull-up Complex
Pick one of the two and complete 3 sets:
A. 3-5-7 of Strict Pull-up + CTB +  Pull-up
B. 3-4-5 of Chest to Bar + Pull-up + TTB
WOD:
For time:
30 Burpees over Barbell
300m Row
15 Power Snatch
500m Row
15 Power Snatch
300m Row
30 Burpees over Barbell

25-funny-friday-memes-13-friday-memes

Leave a Comment