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Friday the 13th WOD! (Spoooky)

Lucky 13! (Because we could all use some good luck in 2020!)


3 Rounds:

13 Reps of each movement:

Push Press (95/65)

Ab mat Sit ups

KBS

Hang Power Snatch (95/65)

Mountain Climbers

Front Rack Lunges (95/65)

Dubs

Deadlifts (115/75)

Shoulder Taps

Wall Balls

Man Makers (Just the Row part using DB's)

Planking Burpees

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Strength: Front Squats 1x8 @ 65% 1x8 @ 70% 1x8 @ 75 % 1x8 @ 80% Conditioning: 3 Sets: Each Set is 3 Rounds of: 10 Deadlifts (225/155)(185/125) 8 Burpee Box Jumps (24/20) Rest 1 min btwn sets

Strength: Shoulder Press 1x8 @ 65% 1x8 @ 70 % 1x8 @ 75% 1x8 @ 80% Conditioning: Every 3 Minutes for 21 Minutes (7 Rounds) 10 Toes to Bar 30 Double Unders 10 Power Snatch (135/85)(115/75)(95/65)

Partner WOD: Split Reps 10 Pull ups/Ring Row 20 Push Press 30 OH Lunges 40 Back Squats 50 Weighted Sit ups

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