Friday, December 19th

“Blow out your candles WOD” 

F U Friday is in full effect as we celebrate J. Bingham’s BIRTHDAY!  

Enjoy the last year of your 20’s!


Warm up:  2x250m row, 2×2 minute jump rope + coach led BW drills and mobility

Strength:  10 minute Deadlift build and HSPU technique

Conditioning:  29 calorie row

                        29 Deadlifts 225/135

                        29 HSPU

                        29 Box jumps 24/20″

                        29 Hang power cleans 135/85

                        29 DU’s 

                        29 Burpees

Post:  Foam roll and mobility



Categories: WOD

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