Friday WOD

This is what we did:

Warm up

1 mile timed run

Steve- 6:57 24 second decrease
Jay- 7:52 1 second decrease
Dave- 6:47
Shayan- 7:50




20 minute total

1st 10 minutes of 1 min work rotation of
1. 45 lbs + chains back squat
2. jumping pull ups
3. GHD sit ups
4. 45 lbs sumo dead lift high pull

3 minute rest

2nd 10 minutes of 1 min work rotation of
1. GHD back extensions
2. dumb bell swings 30lbs
3. 45 dead lift
4. 20 lbs slam ball

Cool down