Friyahhh12022022

WARMUP

STRENGTH

Choice of FS or OHS based on limiter/priority.

Front Squat/ OH Squat

Set 1 – 6 reps @ 65%

Set 2 – 6 reps @ 75%

Set 3 – 6 reps @ 85

Set 4 – 6 reps @ 90%

Rest as needed

*% based off 5 RM

WOD

As Many Rounds and Reps as possible in 18 minutes:

Level 1

Row 20/15 calories

2 Rope Climbs

200 m run

8/6 Muscle-Ups/ bar

LEVEL 2

Row 20/15

1 RC/ 10 kb swings

200 m run / bike 400

8/ 6 wall walks

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