Friday WOD

Warm-up
Warm-up
Row 500m

Shoulder/Hip Mobility
– PVC Pass Throughs
– Spiderman/Pigeon
– Squat/Toe Touches

3 Rounds:
– 10 KB Swings
– 10 KB Goblet Squats
– 10 Mountain Climbers

Strength
Front Squat 1 1/4 (5×2 – Ascending)

Metcon
Metcon
For Time:
– 150 Double Unders
– 75 Russian KB Swings 70/53
– 25 Thrusters 95/65

Double Unders scaling – High Singles

Russian KB Swings are to eye level – should be heavier than normal KB weight