011119

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Happy FLEX Friday!!!

Warm Up:

-Stretch-PVC and Resistance Band



WOD#1:
8 minute As Many Rounds As Possible

• 8 Devil Presses 
• 16/12 Calorie Row

WOD#2:
"McFlurry"

For Time

• Run 400m (1/4miles)
• 21 Cleans (135/95)
• 21 Pull Ups
• Run 400m (1/4miles)
• 15 DB Thrusters (30/20)
• 15 Pull Ups
• Run 400m (1/4miles)
• 9 Cleans (135/95)
• 9 Pull Ups
• Run 400m (1/4miles)

***Scale where you need to with weight, use dumb bells if you need to. To modify, do power cleans and ring rows.

COOL DOWN:​
3 Rounds

• 21 MFer's 
  • 7 half bicep curl-low
  • 7 half bicep curl-high
  • 7 full bicep curl

"Burn Out"

• 3 minutes of AbWheel

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