Friday – 200626

Friday – 200626

SWOD

Every 2 minutes for 16 minutes, complete:

Rounds 1-4…
Low Ring Push Up x 2-6 reps @ 32X2
Strict Pull Ups x 2-4 reps @ 31X2 – use a band if needed

Rounds 5-8…
Ring Dip x 4 reps @ 31X1
Max Chin Over Bar Hold – Pull Up Grip

WOD

Complete as many rounds and reps as possible in 13 minutes of:
8 Box Jumps (24″/20″)
8 Hand-release Push Ups
8 Alternating Pistols on box
8 Abmat Sit Ups

……….

BURN

5 rounds of:
Sumo Plyo Box Jumps x 45 sec
– rest 30 sec –
Pull-ups/Bent-over Rows x 45 sec
– rest 30 sec –
Box Jumps x 45 sec
– rest 30 sec –
DB Push-press x 45 sec
– rest 30 sec –

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