Friday WOD

Pre WOD
Set up for workout
WOD
Partner Love-
Parter up with someone that is the same strength as you. The partner that is not working is holding a 35/25# plate OH or completing flutter kicks while their partner is moving through reps.  Switch from OH hold to flutter is allowed.
“Filthy Heavy 50″
Time cap is 30:00Box Jumps 24/20″
Jumping Pull Ups
KB Swings 32/24kg **
Walking Lunge 12kg/8kg
Knees to Elbow
Push Press 95/65
Deadlift 135/95# (SUMO style suggested if comfortable)
Wall Ball Shots 20/14
Burpee w/25/10# Plate
Double Under

**Holladay Gym Sub KB Swings for Bulgarian Bag Cleans
If your partner and you need to use different loads for a lift go with a lighter load or plan to switch plates during your movement exchange.  One bar per team is allowed!
Plate changes will need to be done from the Push Press to Deadlift so have a plan.

Post WOD
200m walk cool down stretch
9:30 and 10:30 WOD and Daycare
Same as above.

Leave a Reply

Your email address will not be published. Required fields are marked *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>