Friday, May 20th WOD

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Workout for Fri., 5/20:

Warm Up –

2 Rounds of

1 Minute RMB

:30 of Air Squats

:30 of Jumping Squats

1 Minute RMB

20 Banded Passthrough

2×10 each Frontal and OH banded pull aparts

10 Romanian PVC DL

Mobility – 

Plantar Smash

Strength –

Bench Press

EMOM

8×3

WOD –

Complete for Time

Comp:

200m run before each round of Thrusters & Burpees

10-8-6-4-2-4-6-8-10

Burpee Over Bar

Thrusters (115/75)

Perf:

200m run before each round of Thrusters & Burpees

10-8-6-4-2-4-6-8-10

Burpee Over Bar

Thrusters (95/65)

Fit:

100m run before each round of Thrusters & Burpees

10-8-6-4-2-4-6-8-10

Burpee Over Bar

Thrusters (75/55)

Open Gym Schedule:

Endurance –

Tabata Assault Bike or Row

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