Friends & Family Fitness WOD
Free Class for Friends & Family of Members/Clients

Conditioning
25 minute AMRAP:
- 20 Hand Release Push-ups
- 20 Ring Rows
- 100m Side Shuffle (50m down/50m back)
- 20 Sit-ups
- 20 Wall Balls
- 500m/400m Row

Strength
Split Jerk:
- 3-3-3-3-3

Conditioning
2 Rounds for time:
- 12 Alternating Dumbbell Snatches (Rx: 45#/25#, L2: 35#/20#, L3: 25#/15#)
- 200m Right Side Shuffles
- 12 Alternating Dumbbell Snatches (Rx: 45#/25#, L2: 35#/20#, L3: 25#/15#)
- 200m Left Side Shuffles
- 12 Alternating Dumbbell Snatches (Rx: 45#/25#, L2: 35#/20#, L3: 25#/15#)
- 200m Run
- 12 Alternating Dumbbell Snatches (Rx: 45#/25#, L2: 35#/20#, L3: 25#/15#)
- 200m Sprint