Friday WOD

Warm-up
Warm-up
Row/Bike/Ski – 3 min

2 rounds:
– 10 Banded Face Pulls on Rig
– 10 Band Pull Downs from Pull-up Bar
– 20 Walking Lunges
– 10 Ring Rows
– 10 Sit-ups

Gymnastics
Weighted Pull-ups (5×2 – Ascending)
Superset with:
– 60 sec DU Practice
– 30 – 60 sec Plank Hold

Rest 1 min before next set

Metcon
Metcon
12 Min Alt EMOM:
– Even Min: 20/15 Cal on Bike or Ski
– Odd Min: 3 Rope Climbs

If completed without missing cals/climbs:

138 reps – Male
108 reps – Female