1.3.20 FRIDAY “SHARKS N MINOWS”

Strength:

Every 2min for 8min:

7 Barbell Bent Over Row

7 Strict Pull Up

7 DB Curl

Metcon:

3 Rounds of:

1:20min AMRAP of:

Calorie Row

:40sec Rest

1:20min AMRAP of:

Heavy Wall Balls…30/20…10/9

:40sec Rest

1:20sec AMRAP of:

Chin Ups (sub- Ring Muscle Ups)

:40sec Rest

For Total Reps

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