WOD Fr

Warm-up
1min plate jumps
1min su

8x20s on/10s off
hs hold
burpees

8x20s on/10s off
ring rows
scapula push ups

Metcon
Metcon (AMRAP – Reps)
5x2min
16/12cal row
max reps push press 60/40

*score is total reps push press
*2min rest between rounds

Metcon (AMRAP – Reps)
5x2min
16/12cal row
max reps bench press 60/40
*score is total reps bench press
*2min rest between rounds