FRIDAY
“Pay Upfront”
Strength
3 sets of
7 Bent Over DB Rows
7 Ring Rows
7 Chin ups
Rest as needed between sets (keep DB weight constant)
WOD
12 Min AMRAP
600m Run
60 Blank Bar Push Press 44/33
60 Wall Balls 20/14
60 Double Unders
Max Burpee Box Jumps in remaining time 24/20