Thursday WOD

Conditioning

With a running clock perform 3 x 100m max effort row with 3 min rest between rounds, Record times for all three rounds.

Performance Metcon

3 Rds "wile e coyote"

21 Wall Ball 20/14 (10 feet)

15 Toes-to-bar

9 Power Snatch 115/80

Fitness Metcon

21 Wall Balls 20/10 (9 feet)

15 Med ball sit ups

9 Power Cleans 115/80