Friday WOD


Hurry Up! Partner WOD

400m Med. Ball Run (20/12)
100 Wall Balls (20/12)
100 Ball Slams (20/15)
100 Overhead Walking Lunges (20/12)
100 KB Swings (53/35)
100 Sumo Deadlift High Pull (75/45)
100 Air Squats
400m Med. Ball Run (20/12)

  • Only one partner works at a time, while the other rests
  • Divide reps evenly between partners (50 reps total each partner)
  • Divide into sets as needed (example: CF-1: 25, CF-2: 25, CF-1: 15, CF-2: 15, CF-1: 10, CF-2: 10)
  • Compare to 3/11/11