Every Friday is FUNDAY FRIDAY!

Skill/Core work

10 minute AMRAP- Quality not speed!!!

30 second ring hold

60 second Dead bugs

WOD

7 minute AMRAP

7 Ring Rows

7 Dead lifts (225,145)

5 Minute Rest

7 minute AMRAP

7 KB SDHP (70,55)

7 HSPU