Friday’s WOD 12/15/17

Friday’s WOD 12/15/17

30 Minute Class Workout
Metcon (3 Rounds for reps)
3 5-minute rounds for max reps at each station:
From 0:00-2:00, run 400 meters then double-unders
From 2:00-3:00, 35-lb. dumbbell push jerks
From 3:00-4:00, pull-ups
From 4:00-5:00, 35-lb. dumbbell hang squat cleans
Rest 5 minutes between rounds.

Score is total number of reps completed each round.

1 Hour Class
Metcon (Weight)
In 20 minutes work up to a heavy 25m sled push. AHAFA.
Metcon (3 Rounds for reps)
3 5-minute rounds for max reps at each station:
From 0:00-2:00, run 400 meters then double-unders
From 2:00-3:00, 35-lb. dumbbell push jerks
From 3:00-4:00, pull-ups
From 4:00-5:00, 35-lb. dumbbell hang squat cleans
Rest 5 minutes between rounds.

Score is total number of reps completed each round.

2017-12-15