Friday’s WOD 12/29/17

Friday’s WOD 12/29/17

30 Minute Class Workout
Metcon (AMRAP – Rounds and Reps)
12 minute AMRAP
10 Strict Handstand Push Ups
15 Atlas Stone Squats (AHAFA) (may sub front squats if necessary)
1 Hour Class
Yoke Carry
In 20 minutes, build to a heavy 15m yoke carry.

Start at moderate weight, increase load each set. 6-8 carries, max.

Cary gym – stone carries or Zercher carries.

Metcon (Weight)
15 minute EMOM
1- 15m Prowler Push @ ascending load
2- 15m Sled Pull @ ascending load
3- Rest
Metcon (AMRAP – Rounds and Reps)
12 minute AMRAP
10 Strict Handstand Push Ups
15 Atlas Stone Squats (AHAFA) (may sub front squats if necessary)

2017-12-29