FriYAY

WOD for 12/20/19

3 rounds of: •30 sec Grasshoppers •20 sec Rest •30 sec Alternating Hanging Knee Raises (bring both knees to right arm and down, then repeat other the side) •20 sec Rest •30 second of Alternating Leg V-up •20 sec Rest 

3 sets of: •1 Wall Walks + 20-30 sec hold •8 V-Ups •12 Banded As 

Complete 5 rounds of 3-minute AMRAPs: •9 Hang Power Cleans #75/115 (M50+ 65/95) •6 Thrusters •3 Strict Pull-ups