FRIDAY
“Down Payment”
Strength
Bent Over Rows 1130 (1 sec pull, 1 sec hold, 3 sec descent, no rest on ground)
5 x 4 reps
WOD
5 Min AMRAP:
800m Run (Scale to 600m if needed)
Max Push Press 95/65 FB: 115/75
Rest 3 min...
5 Min AMRAP
60/50 Cal Row
Max Wall Balls 20/14
Rest 3 min...
5 Min AMRAP
50/40 Cal ABike
Max Alternating DB Snatch 35/25 FB: DB Squat Snatch