WOD Each letter has a corresponding movement Wod is consists of letters of the your name

SURPRISE :) FUNNY FRIDAY WOD HAPPY HOUR

WOD 2500(M)/2000(W) m. Row Every 4 Min. 10 Deadlift 10 Burpee Box jump Rx : 100/70 Scl : 70/50 Scl2: 50/35

Skill Double Unders Practice WOD 3 Round for Time 10 KB Snatch 15 T2B 20 KB Swing 25 Hollow Rock 30 KB Goblet Squat 35 Sit-ups Kettlebell Rx: 24/16 Scl: 16/12 Scl2: 12/8

Strength Emom 10 min. Odd: Front Squat 5 Reps ( % 65 1 RM ) Even: 8 Strict Handstand Push Ups Metcon 4 Round 10 Power Clean  ( 60 – 40 ) 15 Ring Dips 10 Bent over barbell row 15 Wall Ball ( 9 – 7 )        

Partner Wod For Time 100 Double Unders 100 Power Snatch ( 40 -30 ) 100 Double Unders 100 Parallette Push Ups 100 Double Uders 100 Back Squat 100 Double Unders 100 Pull Ups 100 Double Unders 100 Shouldere to overhead Cap 30 min

Strength Deadlift 4 x 10 ( % 65-70 ) Conditioning 4 min. AMRAP 10 Deadlift ( 60 – 40 ) 10 Box Jump 10 Toes to bar 2 min rest 4 min. AMRAP 10 Power Clean 10 Box Jump 10 Pull up 2 min rest 4 min. AMRAP 10 Hang squat Clean 10 Box Jump…

30 Rounds for time of: 5 Wall-Ball Shots, 9 – 7 3 Handstand Push-ups 1 Power Clean, 80-50          

STRENGTH E2MOM 5 Overhead Squat ( 1 Rm % 75 ) METCON AMRAP 15 min. 30 Double Unders 15 Power Snatch ( 35-20 )      

STRENGTH Shoulder Press (5 X 2 increasing) Metcon (AMRAP – Reps) 5 Rounds For Time 10 Burpee 15 KBS ( 24 -16 ) 20 Sit Ups…      

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