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7
Oct

161007 Friday’s WOD

Friday_bitches

EMOM

EMOM for 10 minutes

Minute 1: 10-15 Cal Bike/Row, or 40 DUs*
Minute 2: 10 -12 Burpees

*No single unders, only bike, row, or DUs. You can mix them up, DUs some rounds and Cals the others. Always Burpees.


Metcon

For Time

3 Rounds (rest 2min between rounds)
25 KB Swings (a) 53/35
10 Power Cleans 95/65

Rest a total of 4min after last round

3 Rounds (rest 2min between rounds)
200m SPRINT
10 Power Snatch 64/45

Rest a total of 4min after last round

3 Rounds (rest 2min between rounds)
15 Pull-ups
8 Thrusters 65/45

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