FRIDAY

WOD

MetCon:
Every 7:00 x 5 Rounds
300 m Row
400 m Run
10 Pull Ups
3 Squat Cleans (build in weight each round)

Strength:
1.) Half Kneeling Single Arm Dumbbell Shoulder Press
10-10-10-10

2.) Ab Mat Sit Ups
20-20-20-20

*Strength is done after the MetCon