FRIDAY WOD

STRENGTH

Deadlift (4×6 climbing)

METCON

AMRAP 10

Climb the ladder:

5-10-15-20-etc. seconds Hanging L-Sit Hold

50-100-150-200-etc. foot Shuttle Run

Shuttle run in 25ft segments.

1s = 1 rep on L-Sit

25ft = 1 rep on Run

Beginner

AMRAP 7

Climb the ladder:

5-10-15-20-etc. seconds Hanging Tuck Hold

50-100-150-200-etc. foot Shuttle Run