Friday

WU

Pick 1

Hill Loop x2,
Flat Loop x3
10 min Row – should be 30 secs off 500 split
10 min Airdyne- 10 sec sprints at the top of every minute

6 mins Free Mobility
(think Squat for wallballs)

WOD

CF Opens WOD 13.3

AMRAP in 12 minutes:
150 Wall Ball (20/14#) 10/9ft for ladies
90 Double Unders
30 Muscle Ups (mod to kipping Pull-ups or C2B)

Alternate WOD
Amrap 12 of
10 KB Swings
10 KB Push Press (5 per side)
10 KB walking lunge

*5 plate burpee penalty for dropping the bell.

then

Wheel of Pain x 1

Cooldown
Roll & Stretch

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