Friday’s WOD

Warm Up: 2 Rounds: 100 Meter Run 5 Pull-ups 10 Push-ups 15 Air Squats Skill: High & Low Back Squats   Strength/Back Squat: 5-5-5-5-5

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Wednesday’s WOD

Warm Up: 500 Meter Row 5 min Jump Rope Skill:           Handstand Walks   3 Rounds / For Time: 100 Meter Walking Lunge 20 Meter Handstand Walk 50 Kettlebell Swings (35M/25F lbs)

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