Thursday. Open gym 9-12

WOD:

5 Rounds of

200 M row

10 Burpees over rower

Rest 3 minutes

4 Rounds

6 Bar muscle ups

10 Shoulder to overhead 115/75

Rest 3 minutes

8 Minute amrap

20 Front rack lunges 115/75

100 m farmer carry with dumbbells or kettlebells 50/35