Friday

Pre WOD

Three sets of:
Sumo Deadlift x 8 reps @ 21X1
Rest 60 seconds
Weighted Pull-Up x 4 reps @ 21X0
Rest 60 seconds
Front-Leaning Rest on Rings x 45-60 seconds
Rest 60 seconds

Take enough time to warm-up and build that all three sets of Sumo Deadlifts and Weighted Pull-Ups can be heavy and challenging.

WOD

Three sets of:
20/15 Calories of Assault Bike
100-Foot Walking Lunges with Farmer’s Hold (24/16 kg)
Rest 2 minutes