Friday 190517

General Warm-up

Set up stations, take warm-up reps and GO!

 

Workout of the Day

Willow’s WOD w/ a partner

400m run together

Each partner does 2 alternating rounds of:

13 Pull-ups; Assisted Pull-ups; Ring Rows

17 Pistols; Assisted Pistols; Box Step-ups

 

400m run together

Each partner does 2 alternating rounds of:

13 Wallballs @20/14

17 DU’s/ 17 SU’s

 

400m run together

Each partner does 2 alternating rounds of:

13 DB OH squats @50/35; 40/25; 30/20 (scale to goblet squats if needed)

17 HSPU; Pike HSPU; DB Strict Press

 

**30 min time cap

 

Crossfit Enhance