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Friday WOD With Friends Solana Beach

By February 7, 2020 No Comments

A. 3-4 Sets:

10-12 Wtd Hip Extensions @ 20X1 / *5 TnG Sumo Deadlifts / **3-5 Reps Hinge Based Movement Of Choice (something you haven’t yet done this week)

*Rest :30

2 Turkish Get Ups per arm (mod to tough)

*Rest :30

200m Run/Row/Ski or .3 mile Bike

90 Single Unders / **60 Double Unders

200m Run/Row/Ski or .3 mile Bike (choose different option from above)

*Rest 2:00

B. 2-3 Rounds For Quality:

30-45 sec Ring FLR while tracing small circles with hands / *10-12 Swiss Ball Stir The Pots per side / **30 sec Forearm Plank with Body Saw (feet on slider)

8-12 Split Stance Banded Cross-Body Chops per side

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