Comp Wednesday
Warm-up
500m Row (Time)
Max Effort 500m Row
Metcon
Metcon
Metcon (Time)
1500m row / 50 erg cals
Then perform
5 rounds for time:
10 bar muscle ups/15 pull ups
7 shoulder 2 over heads 155/105
Then perform
5 rounds for time:
10 bar muscle ups/15 pull ups
7 shoulder 2 over heads 155/105
