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

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