Friday's WOD

A little bit of pick your poison...

For time:

run 400 or row 500 or 100 double unders

40 wall balls (men - 20# / women 14 #)

40 burpees (yay burpees!!)

run 400 or row 500 or 100 double unders

40 sit-ups

40 push-ups

run 400 or row 500 or 100 double unders

40 jumping pull-ups

40 lunges

run 400 or row 500 or 100 double unders

40 GHD hip extensions

40 kettlebell swings (men - 1.5 pood / women 1 pood)

If you have jump ropes, wall balls or kettlebells, please bring them so we can minimize any waiting.

You can pick your run, row or double unders. You can do all of the same thing or mix it up but you can't wait - if the rowers are taken, you have to run or do double unders. We will start people on different events so we don't have too much congestion at any one particular station.