FRIDAY

I hope you all had a great week! I had an awesome time away with my family. I will be back late Friday night. The wod for Saturday will probably not be up until late that night, so don’t keep hitting refresh! Go to bed. Don’t worry. It will be a good one! I miss you all and can’t wait to get back. See you soon!

STRENGTH:

Front squats

5/3/3/1/1

METCON:

OPEN – PERFORMANCE – FITNESS
“Last Chance”

AMRAP 10: Row for Meters

On the 1:00… 1 Box Jump Over (24/20)

On the 2:00… 2 Box Jump Overs (24/20)

On the 3:00… 3 Box Jump Overs (24/20)

On the 4:00… 4 Box Jump Overs (24/20)

On the 5:00… 5 Box Jump Overs (24/20)

On the 6:00… 6 Box Jump Overs (24/20)

On the 7:00… 7 Box Jump Overs (24/20)

On the 8:00… 8 Box Jump Overs (24/20)

On the 9:00… 9 Box Jump Overs (24/20)

Score is total meters rowed. Go to step overs if you start slowing down. Do not lose the intensity of this workout. It can catch up with you.