Friday’s WOD

Warm-up:

Row 500m, then 3 Sets:
10 Half Kneeling Press/side
10 Tap Swings on Bar

Strength:

Push Press 10-10-10-10

WOD:

3 Rounds For Time:
600m Row or 1400m Bike
8/5 Bar Muscle-Ups

TIMECAP: 15:00

Extra Work: Power Snatch, 40 For Time, 115#/75#