The Beast WOD : Friday

You will need kettle bells, BOSU, Barbells, dumbbells, Step with 5 risers per side

Warm up: Halos,Figure 8"s, Slingshots, Renegade Rows,

 Travoltas, Iron Cross with dumbbells

 (with BOSU) Side walking Plank: 12 hands per side,

 X Plank: hold 30 seconds

 Frog Squats 1@25 bodyweight

The Bear (barbell 12-20 kg) 1@25

Step ups, Step downs, 1 @ 12

 Single leg Deadlift, Reverse Squats, 1@ 12

 Side lunges 1@12

Pull ups/ Body Row (Smith machine), Push ups 20/20 reps 3 sets