WOD Friday October 7th

The gym will not be open until the 9:00 a.m. the class tomorrow. Stay safe!

Warm up: 2 Rounds: 30 Sec Plank Hold, 8 Push ups, 8 Sit ups

  1. 3 Sets of max reps: Pull ups (Strict or kipping)

2. Every minute on the minute for 24 minutes:

1st: 1-3 Muscle ups OR 2-8 Ring Dips

2nd: 8 Lunges (4 per leg, more weight then last week)

3rd: 5 Box Jumps (Higher then you normally do)

45

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