Friday
0:00 - 20:00
A)
5 rds
(Every 4 min)
7 x dead lifts (315,205)
7 x bar muscle ups / strict pull ups
7 x Hspu
10 min rest and get ready for next Wod
B)
5 rds
7 x bench press (165,105)
11 x t2b
3 x rope climbs
Optional extra's
3-5 rds
5-12 x reverse grip barbell rows
15 x ghd sit ups
20 x band pull aparts
15 x single leg calf raises