Friday Frienday


FRIDAY 130718


In pairs:

00:00 to 10:00

Row 1k for time each, relay

10:00 to 20:00

Establish a 1-rep-max shoulder press each

20:00 to 30:00

4 minutes of thrusters, 50/35kg, with one person working at a time

3 minutes of rope climbs, 15ft., with one person working at a time

2 minutes of synchro dumbbell snatches, 50/30lb

1 minute of synchro burpees



Team WOD

WOD 1 – Row/Run Relay
For time:
Row 50 calories
Run 800 metres
– In turn, each athlete will row 50 calories. Once the last athlete has completed their row the first athlete to have rowed will begin their run. Workout is complete when that last athlete finishes their run. 
WOD 2 
AMRAP in 15 minutes of:
250 Ball slams, 20/9kg
Max rep burpees
– One athlete working at a time. Complete all the ball slams first.
Record results / post to comments.