FRIDAY

STRENGTH:

Superset

Bench press

5 x 3 

METCON:

OPEN/PERFORMANCE

“Black Squirrel”

Row 800 m

Then complete 6 RNDS

12 Wall Balls (20# / 14#)

12 Burpees

Row 800 m

FITNESS:

Row 800 m

Then complete 6 RNDS

12 Wall Balls (14# /12#)

12 Burpees

Row 800 m