Friday WOD

Warm-up
Warm-up
3 rounds:
– Row 200m
– 7 Push Ups
– 10 Planked Thomas Touches
– 15 Jumping Air Squats

Shoulder Activation:
– Band Pull Aparts or Crossover Symmetry
– Scap Pushups

Strength
Bench Press (6×2 – Ascending)

Metcon
Metcon
Row 250 meters
Row 500 meters
Row 1,000 meters
Row 500 meters
Row 250 meters
Rest 1 minute between efforts.

Post time for each interval to comments.

Courtesy of CrossFit.com