Friday – 201120

Friday – 201120

SWOD

3 sets of:
Overhead Press x 5 reps – AHAP
Ring Row x 10 reps
Ring Support (top position) x 10-20 seconds

WOD

Every 3 1/2 minutes for 5 rounds, complete:
Row 250m
10 Burpees over the rower

……….

BURN

20 rounds for time of (25 min cap):
5 Shoulder to Overhead
7 Burpees or Skaters
9 Pullups

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