Friday – 210423

Friday – 210423

SWOD

Complete as many reps as possible in 8 minutes of:
1-2-3-4-5-etc… Ring Dips
2-4-6-8-10-etc… Alternating Pistols

WOD

For time (14 min cap):
Run 100m Shuttle Run (10m)
10-1 Toes to Bar

MOBILITY

3 sets of:
Pancake Stretch – 3 pulses, then 30 second hold
Bridge x 3 reps or 20 second hold

……….

BURN

6 min stations, 1 min rest after each station:

30-20-10 of…
Kettle Bell Swings (53/35)
Leg Lifts

30-20-10 of…
Wall Balls (20/14)
Push-ups

30-20-10 of…
Cal Row
Pull-ups

30-20-10 of…
Goblet Squats
OH Plate Lunges

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