Friday


“Show you how the DOGG does it!”  Warning, every other word is F*$%.

WU
In honor of the DOGG we do the dog

WOD

Your Strength Weakness Barbell or Gymnastic
5 min warm-up
then
2-3 heavy reps on the minute for 10 mins

then

AMRAP in 12 mins
7  Pullups
9 Ring Pushups
11 Russian Swings 72/53#
1 length Bear Crawl

Foundational
AMRAP in 12 mins
7  Pullups or Ring Rows
9  Pushups
11 Russian Swings
1 length Bear Crawl

Cooldown

Teams of 3
150 cals on the rower or 200 cals dyne
*All out then switch when you feel depleted

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