5926 Premier Way #112, Naples, FL 34109

Friday’s WOD

IMG_Oct212021at65213PM

Warm-Up
3 rounds for quality of (10 min cap):
Row, 1 min
6 L/6 R Single Arm Dumbbell Front Rack Squats
6 L/6 R Single Arm Dumbbell Push Press
5 Box Jumps

Conditioning
4 rounds
21 Thrusters, 75/55 lbs
15/12 Row Calories
9 Burpee Box Jump Overs, 24/20
15 min Time Cap

Optional Accessories

Lifting: Back Rack Walking Lunges
Back Rack Walking Lunge, 50 ft ] 1-1-1-1, using heaviest weight per set

Rest 2 mins between sets.