What a great week of intense WODS and what a great job by everyone! Just because it’s Friday doesn’t mean the party is over!
Warm up: 400M run, 20 squats, 10 HRPU, 400M run
Strength: 3×3 Front Squat
WOD:
” The Ensign”- (complete as many rounds as possible in 3 minutes) x6
3 Power cleans 155 lbs
6 push ups
9 air squats/9 ring dips
* 1 minute rest in between AMPRAPs
*Perform air squats on rounds 1,3,5 and ring dips on rounds 2,4,6
Sneak preview for Saturdays 10am Named Workout! A Regional WOD- For Time!
How much weight have the women been doing today?