Warm up 4 min stretch Runners warm up Run 2 laps 15 push ups 15 sit ups 15 Jack knives 1 min bar hang 1 min Air Squats Dbl db Lunges (8,4 each sidex3) WOD “Almost Randy” 60 Power Snatches (55/75) Then
Warm up Runners warm up Run 2 laps 1 min Air Squats :30 Hang :30 Hollow Rocks PVC BACK Squat PRO WOD 7 Rounds of: 7 Back Squats (95/135) 7 Bar Over Burpees 7 Ring Rows 7 Hanging Wipers
“Friday Fun Day” Warm up Runners warm up Michael Phelps 3 min AMRAP 3 push ups, sit ups, squats 2 mins bands or static 1 min bar hang :30 floor thrusters :30 push Aways 2 min Plank 1 min Dying bugz PV
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