Monday: 6 Rounds for reps of:
Row 30 sec, rest 15 sec, Ring Dip 30 sec, rest 15 sec, WBS 20/14 30 sec, rest 15 sec.
Tuesday:
7×1 Weighted Pull ups then 80% for reps
7×1 Shoulder press then 80% for reps
Wednesday: 20 min EMOTM: 10 lunges, 4 toes to bar
Thursday: 5 RFT: 12 Thrusters 95/65, Run 400m
6:00 pm open announcement!
Friday: Skill practice for the CrossFit Open
