Home / W.O.D. / 05-17-13 Friday WOD

Warm Up
30 reps each exercise – any order
Squat, Push up, Pull up, Bicycle crunch, Cat / Cow

Skill
KB swing – and find the proper weight for the WOD

WOD
8Min AMRAP, increasing by 3: 3,6,9,12,15,18,21…
KB (55/35)
WallBall (20/14)

After Party
125m ROW Sprints – 4RFT
record each time on the board

 
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