Friday

Happy Friday! 

Warm Up:

Run or Row 1 mile 

Then:

3 min cap:

1 Min max rowing meters 

2 Min max double unders or single jumps 

*Time does not stop on the clock, hop off the rower and right into double unders

*If doing singles, round to the nearest whole number then divide by 2 for score 

WOD:

Open Gym! 

You can make up any workout you like or practice a lift! 

If you want to give this one a swing.. have at it :) 

"Elizabeth"

21-15-9 reps for time of:

Squat Cleans (135/95#)

Ring Dips