July 28, 2017

HAPPYFRIDAY

(WOD)

A) 5 BENCH PRESS

Rest 1 Min

A2) 10-12 BARBELL ROWS

Rest 1 Min

X5 SETS

B) AMRAP 15 MINS:

12 DB DEADLIFTS

9 DB HANG POWER CLEANS

6 DB SHOULDER TO OVERHEAD

*Moderate Weight for DB’s*

(SUPPLEMENTAL)

A) 5 SETS:

IN 90 SECS COMPLETE

:20 HARD EFFORT ON AD

MAX HSPU

Rest/Walk 5 Mins

(BURN)

AMRAP 12 MINS:

20/15 CAL ROW

8 BURPEES OVER ERG

15 WALLBALLS

Rest 5 Mins

B) AMRAP 12 MINS:

25/10 CAL AD

8 NO PUSH-UP BURPEES

15 GOBLET SQUATS

 

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