Strength/Skill

  • Test: Max Shoulder to Overhead in 3 minutes
  • Men: 115lb
  • Women: 73lbs

WOD

  • 4 rounds each for time:
  • 30 Calorie Row
  • Each round must be completed in 3 minutes or less.  If not, your time each round is whatever calories are left plus 3 minutes.  Rest no more than 3 minutes between efforts.

CROSSFITNESS @ 6pm
Strength/Skill
Row Sprints with Partner

Conditioning
20-15-10-5 reps of
Ball Slams
Toes to Bar or Knees to Elbow
Renegade Rows