Friday WOD you pick!

MU/Kipping Pull Up Work


7 Thurster 95/65
7 Knee to Elbow
7 Deadlift 95/65
7 Burpee
7 KB Swing 24/16kg
7 Pull Ups


10 Rounds
250m Row
10 Burpee

For time.

 Post WOD
200m Jog/Stretch.


9:30 WOD and Free Daycare at Holladay

Challenge:10min Gymnastic Skill Work.  Pick any gymnastic movement to work on, ask your coach for help!
WOD: 10-1 Ladder
Pull-Ups or Ring Rows
Hollow Rocks
Bulgarian Bag Cleans 17/12kg
  • Rest 2min. Score=total time for 1st ladder.
5-1 Ladder
Wall Walks
Squat Jumps (max height)

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