Friday 2.6.15

Main - Group WOD


Warm up (No Measure)


2 rounds


Plank w/ side step x 10 right, 10 left


10 cal. row


Single leg KB deadlift x 5 each leg

Weighted Pull-ups

Metcon (AMRAP - Reps)


Four sets of:


Weight Pull-Ups x 1-2 reps


Rest 30 seconds


Strict Pull-Ups x Max reps


Rest 3 minutes

Metcon (AMRAP - Reps)


Three sets for max reps/calories:


60 seconds Row for calories


30 seconds Rest


60 seconds Kettlebell Swings


30 seconds Rest


60 seconds Renegade Rows


30 seconds Rest

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