Friday – 191206

Friday – 191206

SWOD

Every 4 minutes for 20 minutes (5 sets), complete each round for time:
Row 250m
3 Shuttle Sprints (10-ft, 20-ft, 30-ft out and back)

WOD

For time (13 min cap):
21 Calorie Row
21 Burpees
21 Pull Ups
15 Calorie Row
15 Burpees
15 Toes-to-Bar
9 Calorie Row
9 Burpees
9 Chest-to-Bar Pull Ups

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