Friday WOD

Warm-up
Warm-up
2 min Row/Ski/Bike

Dynamic Shoulder Warm-Up
– Self Hugs/Swimmers

2 Rounds:
– 25 Jumping Jacks (clap OH and behind)
– 10 Band Pull Aparts
– 10 Air Squats
– 10 Ring Rows
– 10 Yoga Pushups

Strength
Pendlay Row (5×5 – Ascending)

Metcon
Metcon
3 Rounds for time of:
50 ft Front Rack Lunge 50s/35s
100 ft Overhead Carry, 50s/35s
50 Abmat Sit-ups