Friday WOD – 101014

Connie & Lisa

Connie & Lisa

WORKOUT OF THE DAY

Fitness
1. Frog Complex – work to a heavy single

2. Metcon
3 Rounds for time:
400m Run
21 Wallballs (20/14)
12 Ring Dips

Performance
1. Frog Complex – work to a heavy single

2. Metcon
3 Rounds for time:
400m Run
21 Wallballs (20/14)
12 Ring Dips

3. Butterfly practice. keep reps LOW