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Friday WOD 10-11-17

November 9th, 2017

Friday WOD 10-11-17

1. Conditioning
3 Rounds:
7 Ring Muscle-Ups
50 Air Squats
10 Hang Power Snatches (115/80)

+ Optional Extra’s in Open Gym.

2. Weightlifting
On the 2:00 x 7:
3 Hang Squat Cleans + 1 Jerk

On the 2:00 x 5:
2 Front Squats

On the Minute x 3:
1 Front Squat

3. Gymnastics Conditioning
On the Minute x 10
10/8 Calorie Row
Time remaining in each minute:
Max Kipping Handstand Push-ups

Thank You: http://comptrain.co/individuals/home/

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