WOD

Friday Open Gym: 8:30am-11am and 4pm-7pm
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200M Run
Swing(A)-50(70#-M/44#-W)
400M Run
Thruster-21(95#-M/65#-W)
800M Run
Thruster-21
400M Run
Swing(A)-50
200M Run

AFAP:
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3 Rounds of:

Assault Bike Cal-30
Overhead Plate Lunge-30(15/15-Alt) 45#/35#

600M Run, Then;

2 Rounds of:

Assault Bike Cal-30
Hand Release Push Up-30

AFAP:
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