WARM UP – MOBILITY
500m Run
Full body dynamic warmup

WOD A
BAD FRIDAY
Against a running clock, complete for time with a partner.
One person works at a time, divide reps evenly.

1) Partner Karen:
150 Wallballs 20lb – 10’/14lb – 9′

2) Partner Angie:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

3) 1.5km Run (run together)

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BAD FRIDAY – RX+
Against a running clock, complete for time with a partner
One person works at a time, divide reps evenly.

1) Partner Karen+:
150 Wallballs 30/20lb – 10′

2) Partner Angie+:
100 Chest To Bar Pull-ups
100 Clapping Push-ups
100 Toes To Bar
100 Jumping Squats 45/35lb bar

3) 1.5km Run (run together)

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