Friday – 210122

Friday – 210122

SWOD

20 minutes to establish a 5RM Deadlift

WOD

For time (10 min cap):
25 Bar-facing Burpees
50 Ground to Overhead (75/55)

……….

BURN

2 min AMRAP of:
Max KB Swings

– rest 2 min –

Tabata Intervals [8 rounds of :20 Work / :10 Rest]:
Squat Jumps
Devil’s Presses
Hang Clean to Reverse Lunge – right
Hang Clean to Reverse Lunge – left
Gorilla Row to Push-up
– rest 1 min after each movement –

Cash Out
2 rounds of:
30 Flutter Kicks (2:1)
90 sec Plank

CATEGORIES