WU: Wish Coach Al a Happy Birthday and flood him with your gifts.
Met-Con: 20 minutes – score = total meters on rower.
- 100 over the rower burpee (face the rower however you wish, jump over tail only)
- Row for max meters
- Box Squat 6X3 @ 90%
- Push Jerk f/rack 5X2
- Split jerk 8X1 @ 80% Push jerk
- 4X8 Chins
Athletes will choose either Met-Con or Strength not both.
GA: met-con 50 OTRB