TGIF! – 7/21/17 (Friday’s Never Disappoint)

WOD #1 – Partner WOD – For Time

Goblet Squat x 100 (55/35)/Thruster x 100 (45/35)

Alternating stationary lunges (Med Ball) x 100 (20/14)/Stationary Air Squat

Wallball x 100 (20/14) (10’/9’)

Assisted single leg squat x 100 (35 Kettlebell (2)/20 Dumbbell (2))

Box Step-up x 100 (24/20)

Row x 2000m

**Stations with two movements, athletes work at the same time on opposite movements to complete reps and switch at a time or rep count of their choosing.


WOD #2 – 2 ½ Min

1 min – Chest 2 Bar x max reps

30 second rest

2 min – Handstand Hold x 1 min