Friday!

Warning. Slowest round is your score....

WOD for 10/25/19

3 rounds of: •10-12 Barbell Rollouts (add #15 plates to the bar) •15 Side Plank with hip lift (each side) •30 sec Rest 

3 sets of: •8 Single Arm Up Right Rows (each side - use a light weight) •2 Chin Ups (hold at top for 10 sec with a 5 sec negative, add weight if possible) 

Complete 5 rounds starting every 5th minute on the minute : •12/17 Calorie Bike/Row •5 Hang Squat Snatch #75/115 (M50+ #65/95) •10 Chest-to-bar Pull-ups **Time each round individually, and score the slowest of the 5.** 

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