Friday WOD

Warm-up
Warm-up
2 min steady pace – Row/Bike/Ski

Mobility:
– Spiderman/Pigeon/PVC Pass Throughs

Burgener Warm-Up

Strength
Snatch (Find heavy single for day)
Absolutely no more than 2 misses.
Clean and Jerk (Find heavy single for day)
Absolutely no more than 2 misses

Metcon
500m Row
Max Effort 500m Row

3x500m Row
– 3 attempts to set new 500m time
– rest 2-3 min between attempts