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Team Friday 5th

Warm Up

15/12 Cals

AMRAP in 6 mins

A - Cals AD

B - Cals Ski

C - Dead hang

Switch at any point score is max Cals

2 mins rest

AMRAP in 6 mins

A - Burpees

B & C -  Waiter Hold

Switch at any point score is max burpees

2 mins rest

AMRAP in 6 mins

A - Shuttle Runs

B & C - Wall sit

Switch after each shuttle score is max shuttles

Team Friday

Warm Up WOD

AMRAP IN 6 MINS:

3 Walkout Press Ups

6 Squat Therapy Squats

6 Lunge & Twists

6 Thread the needles

6 Windmills

3 Burpees


WOD 6 MINS WORK / 2 MINS REST x 4


A - 15/12 Cal Row

B - Max T2B or MB Sit Ups

Switch after A completes Cals


A - 15/12 Cal AD

B - Max HSPU or DB Push Jerk (22.5/15)

Switch after A does Cals


A - shuttle runs

B - Max Pistols or MB Squats

Switch after A does Run


A - 30 Dus / 60 Skips

B - Max BMU or Ring Rows

Switch after A does dus/skips


Max Burpees in 5 mins

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