Friday WOD

Warm-up
Warm-up
Row 500m

Mobility
– Thread Needle/Twisted Cross
– Pigeon/Spiderman

2 Rounds:
– 10 PVC Pass Throughs
– 10 Yoga Push-ups
– 10 Ring Rows
– 10 Lunges
– 10 KB Swings

Strength
Bench Press (3×2)
Find heavy set of 2 then complete 2 more sets at that weight

Metcon
Metcon
AMRAP 3 minutes of:
10/7 Calories Rowing
2 Turkish Get-Ups 50/35
Metcon
AMRAP 3 minutes of:
Burpee Pull-ups, 6" Reach
Metcon
AMRAP 3 minutes of:
30 Double-unders
10/7 Calories Assault Bike
Metcon
AMRAP 3 minutes of:
10 Toes to Bar
5 Kettlebell Swings 70/53