Wednesday

1. group 400m run
1a. 3 RNFT:
  row 10 strokes easy + 10 strokes hard
  2ea TGU
  5ea banded SLRDL (attach band to rig)
  5 burpee pull up  (if no pull up, 5 burpee + 5 partner pull up)
2. 21’ to find heavy: hang power clean + lo hang power clean + push jerk
3. 3x 7-10 seated SA Press + 3x 12-15 barbell curl
3. 2x max effort 500m row (rest as needed)

**Might or might not be rope climbs on Friday