Black Friday WOD


Black Friday WOD


Teams of 4 or 5
5000m Row
150 Pull-ups
200 Clean & Jerk (115/85)
600 Sit-ups

Rx+ (Teams of 3 or 4)
5000m Row
100 Muscle-ups
200 Clean & Jerk (135/95)
300 Toes-to-bar

Rotate stations EMOM.  Once reps are completed for a particular movement,  it becomes a rest station. Time is called once all movements including the row are completed. 35 minute cap. Every unfinished rep equals the amount of burpees your team must do at the end of class.