FRIDAY

It’s that time of year … cold and flu season.  Please wipe down all equipment after each workout to help prevent the spread of nasty germs.  Thank you!!!

STRENGTH:

Overhead squats

5 x 3

CrossFit WOD:

7 rds:

250 meter row

3 squat cleans 155#/105# RX+ 185#/125#

*** Go all out on the row

EXTRA CREDIT:

3 Rds:

15 back extensions

15 ghd situps