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WOD - Friday, April 13, 2018


A. PNF Calf, Leg Swings, Walking Dynamo, Bird Dogs, Empty Bar Front Squat, push up + , wall walks,

B. SKWAATS

Front Squat -60x5, 70x3, 80x2x3sets

Back Squats - 85x3, 87.5x3, 90x3

*In between sets practice free standing handstand

C. THE GHAN

8 Minute AMRAP2-4-6-8-10-12…..

C2B

Front Squat

Barcing Burpee*

******Rx+ MU (half of reps), Rx++ MU(same reps)

D. 1 Minute Suitcase carry each side AHAP


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