Friday
 
 
Warm Up

Black Friday class times are:  0800, 1200, 1700.

Run or row 250 meters

Then, 3 rounds of:

10 shoulder stretch

10 strict pull ups

10 abmat sit ups

10 back extensions

10 overhead squats

WOD

"Nancy"

15 overhead squats (95/65)

Run 400 meters

5 rounds for time.  

AMRAP
Posted on Friday November 24th, 2017
There are no more posts.