Friday’s WOD

Warm-up: (all classes get there 10 minutes before class):

1 Mile Run



20 Minute AMRAP:

1 Rope Climb

25 Goblet Squats 53/35#
10 Grasshoppers (R+L)= 1 rep

100 M Run



Strength & Skill:

Weighted Sled Push

3 X  (10 minutes to work on)

High Handles (there)

Low Handles (back)


*Those waiting or finished  work on D-U.



Perform this like “Fight Gone Bad,”

5 rounds, 1 min per station, of:

Bike (calories)


Double Under

Rest 1 min

*by rotating immediately to the next station every 1 min, the clock does not stop or reset between stations.

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