FRIDAY

Tough one today but one of my all time favorite wods. No strength. Warm up with Part A, then load up and practice the movements, and let it rip.

Have fun!!

Part A

3 Rounds

10 Cal Row

10 Light Wall balls

5 Scap Pull-ups or 5 Scap Ring Rows

Part B

“Fire Alarm”

OPEN/PERFORMANCE

3 Rounds Bergeron Beep Test

50/35 Cal Row

3 Rounds Bergeron Beep Test

50/35 Cal Row

3 Rounds Bergeron Beep Test

*** 1 Round of Bergeron Beep Test

OPEN/PERFORMANCE

7 Thrusters (75/55)

7 Pull-ups

7 Burpees

FITNESS

7 Thrusters (65/45)

7 Ring Rows

7 Burpees