Thursday
Warm-up
500m Row (Time)
Max Effort 500m Row
Weightlifting
Turkish Get Up (8-8-4-4-4)
Super set with 20 hollow rocks
Metcon
Metcon (Time)
4 rounds
50 double unders
20 wall balls 20/14 lbs
50 double unders
20 wall balls 20/14 lbs
