WOD for Friday, Aug 14:

Grease the Groove

16 minutes

  • 3-5 Dips (w/ 2 sec pause)

  • 3-6 hanging legs lifts + :10-:20 L- hang after the last rep.

  • :25 (ea. side) Low - High woodchops (kb or db

  • 5-8 back scales


MetCon “UNKNOWN TIME”

AMRAP

  • 8 lateral burpee over bar

  • 15 deadlifts 135/205 (115/185)

  • 30 Double unders


Don’t be the one to spill the beans!


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