Ya it’s friday 


Strength your 5 Rm 50-60% and go from there 

Death by Thrusters   Emom increase 1 rep for 10 minutes …..LOVE MY JOB 

pick a wod ???

 

wod 1  “RAPLH

5 Rounds

50 Double Unders 100 Single skips 
10 Overhead Squats(135/95) (95/65)
10 Burpees (Over Bar)

wod 2  “PHAE”

METCON

21-15-9-6

Sumo Deadlift (135/95) (95/65)
Push Jerk (95/65)
Then, 1000m Run the backward loop

wod 3 “HELEN” 3 RDS

400 meter run
 21 Kettlebell swings 

12 pull ups  

finisher rounds ???