CrossFit Friday:

Gymnastics/Strength:

3 Rounds, Alternate-

10 x DB Single Arm Bent Row (per arm)

10 x Bent Knee Windshield Wipers

10 x HS Shoulder Shrugs/Taps

10 x DB, Supine, Gymnastic OH Flys

Conditioning:

For time-

1000m Row

15 V-Ups

200’ DB OH Carry (R-Arm)

200’ DB OH Carry (L-Arm)

15 V-Ups

50 Thrusters @ 45/35#