Friday WOD

Warm-up
Warm-up
Row 500m

Mobility
– Thread Needle/Twisted Cross
– Pigeon/Spiderman

2 Rounds:
– 10 PVC Pass Throughs
– 10 Yoga Push-ups
– 10 KB Goblet Squats
– 10 KB Swings

Strength
Bench Press (3×3)
Work up to heavy set of 3 and complete two more sets at that weight

Metcon
Metcon
5 Rounds for reps:
– 1 min KB Sumo DL High Pull 53/35
– 1 min "Step Back" Lunges
– 1 min Cal – Air Bike
– 1 min Rest