JOHN
Warm-up:
Row 2 Fish Games
Dynamic Stretch
Strength:
20 minutes to do a lift of your choice.
Use this rep scheme.
(4)3 (3)3 (2)3
WOD: AMANDA or KAREN
AMANDA
For Time:
9-6-3 Reps of
Ring Muscle-up
Squat Snatch 135/95
KAREN
For Time:
150 Wallball 20/14
Icing:
Have a Great Weekend