Friday
Sat may 18th 530 pm
Crag Outing at Recess In West Boylston Free for all members
10$ for non-members

Warm-up
Seated db shoulder press (3 x 10 )
Bent Over Double DB Row (3 x 10 )

Metcon
Genie In A Bottle (AMRAP – Rounds and Reps)
24 min Amrap
Teams 2-3
30 devil presses
100 m farmers carry (1 db per teamate-teams of 3 use an extra KB for carries)
30 toes to bar
30 DB step overs
100 m farmers carry
10 rope climbs (1 rope climb = 4 strict pull ups)

Categories: W.O.D.