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Friday, November 10th 2017

9
Nov

Friday, November 10th 2017

Friday

your weekend hasn’t started yet…see ya soon 😄


Your WOD for Friday, November 10th is :

Warm up:

3 rounds
5 Ring false grip pull throughs
10 light Goblet reverse lunges
10 Kang squats

Strength:

Back Squats
3×10 at 90% from last week

Metcon:

8min Amrap
200m Row
20 Sit-ups
2 rope climbs

2min rest

3min amrap x 2 with a 2min rest between
45 Wallballs 20/14
ME Double unders

Bonus:

1mile run
100 thrusters 45/35
1mile run