Friday Funday! 1 Round

Warm Up: Medball warm up drills, PVC shoulder,

Buy in:Parallette Handstand holds x 5, Pistol Practice

WOD:

1 round:

10 Ball Slams (20#/15#)
30 KB swings (53#/35#)
30 Goblet Squat (53#/35#)
30 Double Unders
10 L-Raises
Run 400m
60 second overhead barbell hold (65#/45#)
20 Ball Slams
20 KB swings
20 Goblet Squat
20 Double Unders
20 L-Raises
Run 200m
90 second overhead barbell hold
30 Ball Slams
10 KB swings
10 Goblet Squat
10 Double Unders
30 L-Raises
Run 100m
120 second overhead barbell hold

Cash out: max plank holds.

All workouts will be scaled to your individual fitness level.