Friday’s WOD – January 8th

DAY FIVE/ FRIDAY
Warm-up:
Partner Med Ball
200 M medball run
10 reps each partner of:
MB Burpees
MB sit-ups
MB front squats
wallballs
200 m medball run
*split work as needed

Mobility & Dynamics
Trainers Standard
WOD Demo/ Mechanics/ Skill:
Toes to bar
Wallballs

WOD/ :
2 rounds for time of:
Run 1 mile / early & late classes Bike/Row
10 toes to bar
10 wall balls

Cool-down:
Foam Roll – everything!