"FREE CHOICE FRIDAY"

WARM UP

200m run
Coaches choice

CLANG & BANG

"DT" (155/105)
5 Round for time
12 deadlifts
9 hang power cleans
6 push jerks

"Angie"
100 pull ups
100 push ups
100 air squats
100 sit ups

"Fight gone bad"
3 Rounds of
1:00 Wall-ball(20/14) (Reps)
1:00 Sumo deadlift high-pull, 75/55) (Reps)
1:00 Box Jump(24/20) (Reps)
1:00 Push-press, (75/55) (Reps)
1:00 Row (Calories)

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Posted
AuthorBen Magnone