Friday – 200214

Friday – 200214

SWOD

Every 3 minutes for 15 minutes (5 sets), complete:
3 Position Snatch (Floor, Knee, Hip)

– increase load as possible –

WOD

Complete as many rounds and reps as possible in 20 minutes of:
3 Bar Muscle Ups
6 Handstand Push Ups
12 Alternating Pistols

……….

BURN

Deck of Cards x 30 minutes
Hearts: Russian Twists
Diamonds: Cal Row
Clubs: Burpees
Spades: Wall Balls
Jokers:
– 1st one 100 air squats
– 2nd one 100 flutter kicks
Aces = 15 reps
Face cards – 10 Reps

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