Casual Friday (Time)
W.O.D
5 rds
15 wall ball 20/14
3 wall walk
1 rope climb
Mod-see coach
Finisher
30 ghd sit up
30 sec hip distraction right
30 sec hip distraction left
30 sec s/a chest stretch right
30 sec s/a chest stretch left
3-12-14(Check In)
Strength
Strict pull up test (Max reps unbroken)
W.O.D
5rds
3 strict press/push press/push jerk complex choose weight
6 knee to elbow
9 walkouts
Finisher
Tabata v ups
Roll, stretch, Smash soreness
Start Up
100 Jax
50 Ballistic
25 Walking Front Kicks
15 Walking Side Lunge
5 Hip Rotation L/R
WOD
For Time
100 KBS 55/35
80 Walking Lunge
60 HR Burpees
40 Situps( hands overhead while partner holds feet)
20 Box Jumps Overs 24/20
10 Wall Walks
5 Rolling Flips(ea person)
Finisher
Stretch, Roll
Don’t fold(Time)
Start up
2 rds
20 PVC good mornings
20 mountain climbers
20 bicycles
20 sit ups
Metcon
4rds
10 Deadlift 135/95
1 wall walk
10 box jumps 30/24″
1 rope climb
Skill
Muscle up progressions
Finisher
Foam roll quads and hams
Pvc ham stretch
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