Submit your "Thank WOD it's Friday" Suggestion for this Friday.


WOD - RX and Advanced Versions

00-20' Warm-up / www

20-35 Skill / Strength:
8 x 3 Deadlift
(choose a heavy weight)

40-60' 15' EMOM:
1st min: max reps pike push-up [A: strict HSPU]
2nd min: 24 sit-up
3rd min: 50 DUs
by Sonja


WOD - Movember Version

00-20' Warm-up / www

20-35 Skill / Strength:
Deadlift technique

40-60' 15' EMOM:
1st min: 10 push-up
2nd min: 10 sit-up
3rd min: 50 single-unders
by Sonja

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