Functional Friday the 13th

/in /by

Warm-up

Agility Ladder

Strength

Performance

Split Jerk

3-2-2-1-1-1…

Fitness 

Single arm DB push press

10-10-10-10

WOD

Performance

400m row

30 Pull-ups

30 KBS (62/35)

400m run

30 S2OH (135/95)

30 ring rows

400m row

Fitness

400m row

20 Jumping Pull ups

20 KBS 

Run 200m

20 plate presses

20 ring rows