Fri-Yay wod

September 6, 2019



Gang, we've almost made it... and this Friday wod is a great way to end the "work week" before hitting a solid team workout on Saturday!




WARM UP:  3 rds:  25' low crawl (get as low as possible), 12 hanging knee raise, 6 slow wall - facing OHS with dowel (lift heels as needed), 





EMOM: 3 OHS with light weight, focus on position x 5 min.


Rest 3 min.


E90s: Power Snatch x 2 + OHS x 1 x 8 sets, build.



WOD:  Double Pump


Rx: 80-60-40-20 of double unders, 20-15-10-5 pushups, 16-12-8-4 pullups


FG2:  5 double unders per round, fill the rest with singles


FG1:  Single skips, modified pushups, banded pullups or ring rows.


CP: 100-80-60-40-20 of double unders and 20-18-16-14-12 of pullups and same reps for hspu


CP2: strict hspu

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