THANK GOODNESS IT’S FRDAY 

 

 

 

Strenght / skill 5 rds

1a.  Bench Press with dumbbells AHAP 35secs

 use SBALLS instead of Bench, 10 secs between moves.

1b. Renegade rows AHAP 35 secs.

WODS#1

4 RFT
10 O/H Squats  135/95*
250m row

6ps side box jumps

WODS #2

4 RNFT
20 hollow rocks
10ps kettlebell lunge chops 
10 superman rocks

BOOTCAMP – SCALED DOWN VERSION OF WOD ASK FOR MORE SCALING IF NEEDED

4 RFT
10 O/H Squats is form is good or front squats
250m row

4 RNFT
20 hollow rocks
10ps kettle bell chops
10 superman rocks