FRI 1/13/23 WOD
“Bring a Friend FRIDAY”
Warm Up - 2 Min Row/Bike - Walking Lunge - Goose Step - Side Lunge - 10 Squats - PVC - 10 Pass Thrus - 10 ATW - 10 Back Press - 10 Pushups - 10 T2B - 10 Pull ups - 200m Run - Bear Crawl - Movement Prep -
Partner WOD
30 sec of work
30 sec of rest
Each partner alternates working for 30 sec at each station for 3 rounds before rotating to the next station.
- Calorie Bike x 3 Rounds
- Rest 30 sec -
- Sumo Deadlift High Pull L3-55/35# L2-45/25# L1-35/15# x 3 Rounds
- Rest 30 sec -
- Double Unders or Plate Jumps (side to side) x 3 Rounds
- Rest 30 sec -
- Goblet Squats L3-55/35# L2-45/25# L1-35/15# x 3 Rounds
- Rest 30 sec -
- Calorie Row x 3 Rounds
- Rest 30 sec -
- Handstands / Wall Step ups x 3 Rounds
- Rest 30 sec -
For Total Reps + Calories
