WOD-
Gymnastic skill day
With a 30:00 running clock,
Row 500(400) meters
Bar or ring muscle up work between rows
*Today is a day to work on muscle ups in class. You can row as hard as you
like or as easy as you like and between each row, work on muscle ups.
SPRINT-
Sprint Benchmark #4
5x500m Row
Score = fastest / slowest time
