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Friday’s WOD

Warm Up: 500 Meter Row 2 Laps inside the gym 2 Laps inside the gym backwards Skill: Burgner / Overhead Squat   Over Head Squat / Strength: 3-3-3-3-3 *Use the heaviest weight you can for each set. Rest as needed between sets.

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Tuesday’s WOD

Warm Up: 500 Meter Row 4 Laps inside the gym Skill: Proper of: Push up/ Pull-ups/ Air Squat   Cindy/ 20 AMRAP: 5 Pull-ups 10 Push-ups 15 Air Squats

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