Friday’s WOD – This can be approached either as a partner WOD or individual. If you want a go at by yourself, simply cut the work in half. Otherwise pick a buddy and lets have some fun. Here it is!
Every 3 minutes x 5
5 Slit squats each leg
10 DB bent over row *from the deadlift position.
not the bench. Both arms same time
1600 meter row *each partner must do a total
of 800 meters. Switch as often as you want.
must use same rower.
100 total wall balls *scale 50
800 meter banded run *scale 600
100 total pushups *scale 50
2 min dead hang each. must hang together. when
one partner falls off, the time stops. accumulate
2 minutes. *scale 1 minute