Friday the 13th WOD Show up and see the movements.
Skill work: GHD hip & back extensions and pullup strength building movements Workout: Jumping rope, situps and ? For about 20 minutes Show up and see the details
5 Rounds for time of 21 OH squat 15 Barbell cycling hang cleans 9 Burpees
15 minutes of KBs, ball slams, pushups and pull-ups. Show up and see the numbers.
Terrible 10’s Partner WOD
Recovery WOD Friday AMRAP of Rowing, KB swings, abs & jumping rope. Show up and see the numbers.
EMOM of Sumo deadlifts at 70% handstand pushups. Scaling/progressions will be available for hspu. Show up and see the details.