FRIYAY!!!!!


Published October 12, 2017


WOD

3min Z1

+

Crossover Symmetry

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Coach leads group through:

10 push up with alternate shoulder tap

10 second bar hang

10 kip swings on the bar

10 toes to bar

x 2 sets


4 Rounds with dumbbells
2 Strict Press
3 Push-press
4 Push-Jerk
*ascend in weight as able. Last set should be heavy

+

For time Max Effort:
100m run
15 burpees

 

rest 2 minutes

 

@ consistent 80% pace
5 rounds For time:
10 ball slams, 30/20#
20 wall balls, 20/14#

 

rest 2 minutes

 

For time Max Effort:
15 burpees
100m sprint


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