Friday Schedule: 6am/8am/9am WOD – Open Gym 430pm
Strength
Complete a set every 3:00 x 3 Sets
8-10 Bent Over Barbell Rows
16 Alternating DB Curls
Easy Row remaining time
WOD
With a partner: Run together each partner does movement every other round
20 Rounds for time:
200m Run
12 Wall Balls (20/14)
9 Pull-ups
*30:00 Cap
Strength
Complete a set every 3:00 x 3 Sets
8-10 Bent Over Barbell Rows
16 Alternating DB Curls
Easy Row remaining time
WOD
With a partner: Run together each partner does movement every other round
20 Rounds for time:
200m Run
12 Wall Balls (20/14)
9 Pull-ups
*30:00 Cap
Strength
Complete a set every 3:00 x 3 Sets
8-10 Bent Over Barbell Rows
16 Alternating DB Curls
Easy Row remaining time
WOD
With a partner: Run together each partner does movement every other round
20 Rounds for time:
200m Run
12 Wall Balls (20/14)
9 Pull-ups
*30:00 Cap