Friday WOD

Warm-up
Warm-up
Run 400m

Mobility:
– Spiderman/Pigeon/Cobra

2 Rounds:
– 10 Air Squats
– 5 Yoga Push Ups
– 10 Ring Rows
– 5 Burpees

Wall Ball Efficiency

Metcon
Metcon
ONE TIME THROUGH:

21-15-9 reps for time of:
Wall Ball Shots 20/14
Toes-to-bar

Rest 4 minutes, then

3 Rounds for time of:
15 Wall Ball Shots 20/14
15 Calories Rowing/Ski

Rest 4 minutes, then

2 Rounds for time of:
25 Hollow Rocks
25 Wall Ball Shots 20/14

Score total time – include rest