Friday Group Strength and Conditioning

February 23, 2017 / By j0ssy

WOD 1
The emphasis of this WOD is to work fast
5 min AMRAP
-10 arched body rocks
-30 double unders
-10 burpee TTB
-10 alternating arm KB snatch (as heavy as you can move well with)
WOD 2
5 min
-row (500m/430m)
-muscle up AMRAP in remaining time (scale to strict pull up and dip)
WOD 3
In 8 minutes, Work as efficiently as possible to 1-rep sets of strict press with perfect form