Friday fun day!!!! 7/5/24

SATURDAY PICNIC about 11-3. Lets GO

Warm up

5 min AMRAP

ROW 250m/bike 400m/ski 200m

6 Thrusters (Bar Only)

6 Rows

6 leg overs

6 PUSH AWAYS

PVC

2 rounds of:

10 pushups slowly

10 pelvic raises

10 Air Squats

WOD

14 min AMRAP

3 strict Deficit HSPU (15/25’s)

2 Wall walks

1 Bar Muscle up (or 2 attempts)

OR

10 Deficit pushups

3 wall Walks

1 Rope climb

***Picnic 11-3 Bring a dish or drink youd like!