Friday WOD

FRIDAY CROSSFIT 08/24/18

GRIND AND SPORT

Pull-ups (3 x 8-12)

choose the most challenging option that you can do for 3 sets of 8-12 reps….

GRIND:

With a partner, alternating exercises, complete 4 rounds each of:

20/14 calorie row
20 kb swing
20 abmat sit-ups

example:

athlete A ROW
athlete B KB SWING
athlete A sit-ups
athlete B ROW…..

SPORT:

With a partner, alternating exercises, complete 4 rounds each of:

20/14 calorie Row
10 power snatches, 115#/75#
10 toes to bar