WOD

Friday Open Gym: 8:30am-11am & 4pm-7pm
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Double Under-40
Assault Bike-30 Cal
Man Maker-12(50#-45#-M/35#-25#-W)

x3 Rounds:
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600M Run
Med Ball Slam-50
Lateral Burpee-40
Front Squat-30(135#-M/95#-W)
Clean & Jerk-20
Muscle Up-10

AFAP:
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Front Squat: 70% x8 Reps x5 Sets
Then, 30 Jumping Lunges-Unbroken

DB Bench Press-6-12 Reps x5 Sets
Then, 50 Push Ups-Unbroken
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