WOD

Weightlifting Program Posted in the Red Room:
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SWOD:

Stone 2 Shoulder-6(3/3)-Medium Weight
Leg Levers-20 Unbroken
Farmers Walk-140ft(70/70)-AHAP

x4-5 Round:
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Body Parts:

DB Floor Press-10-20reps
Curl Bar Curl-10 to Max Reps

x4 Sets:
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Conditioning:

1000M Run or 60cal Row
T2B-50
Wall Ball-40
Power Clean-30(135#-M/95#-W)
Muscle Ups/C2B/Pull Up-20

For Time:
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Friday Open Gym Format: Choose 1 or 2 of the workouts. Example: SWOD and Body Parts or Conditioning and Body Parts. If you are doing the Weightlifting Program, only do the Program.