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Friday!

A) Strict Pull Ups (10:00)

E: 5×5-8 weighted #20/14 WB or vest!

RX: 5×5-8 (no weight)

M/S: 20-30 Jumping with 2-3 sec hold at the top (slow on the drop down) or 5×8-10 banded.

Rest 2:30!

B) 10:00 AMRAP!
25 M Sled Sprints:

*Partner or Team workout!

Men: #45×3-4 BP’s
Women: #45×2-3 BP’s

Rest 2:30!

C) Met Con: 10:00 AMRAP!

*As many reps as possible

*Goal: 100-140+ reps!

*Partner workout:
Partner A & B will work at the same time. 1 rower per team. Share equipment if possible. The DB Snatches are to be performed by partner A while partner B is rowing, then they will switch for AMRAP!

E: 250 M Row (3/5) + 20 Alt. DB Snatches #45/35

RX: 250 M Row (3/5) + 20 Alt. DB Snatches #35/25

M/S: 250 M Row + 20 Alt. DB Snatches #25/15