TEAMS ARE SET. NOTICE TEAM COLORS FOR THE 1ST FRIDAY NIGHT LIGHTS THEME. IF YOU STILL WANT IN PLEASE SIGN-UP ASAP. WE WOULD LOVE TO HAVE MORE PARTICIPATION.
Warm-up:
Bike or Row 5 min.
2 Rounds of 10 Each Sit-ups, Push-ups, KB Swings
Dynamic Stretch
Strength:
GHD Sit-ups / Strict Press
(5+4)6
WOD: WATERLOGGED
For time:
Row 500 Meters
20 Clean & Jerk 95/65
Row 1000 Meters
15 Clean & Jerk 125/85
Row 1500 Meters
10 Clean & Jerk 135/95
Icing:
Wall Walks (6)3
KOT – Reverse Sled Pull
KOT – Nordic 10 Reps