Black Friday

A. Mobility

B. Warm-up
20 Mountain climbers
15 Sit-ups
10 Push-ups
3 rounds

C. WOD

“Football WOD”

This is a three man team workout. Each team will play two 12 minute halves with a 5 minute half time.

Scoring is as follows:
A touchdown is scored when a three man team completes 60 Cal row and 40 Hang power cleans (115/75) (Rx+135/95). Only two team members can be working at one time, and you cannot have the two team members working on the same exercise. If you score a touchdown, the team must complete 100 double unders for the extra point (one person at a time).

A field goal is scored when the three man team completes 40 Dumbbell Snatch (50/30) and 30 box jumps (24/20). Only two team members can be working at one time, and you cannot have the two team members working on the same exercise.

A 2 pt conversion is scored when the three man team completes 20 Toes-to-bar and 10 muscle-ups (20 C2B pull-ups). Only two team members can be working at one time, and you cannot have the two team members working on the same exercise.