Friday

Wod for 4/19/2019

9 RDS EVERY 60 SEC Speed bench 50% x 3

THEN 8MIN ALT EMOM BARBELL ROWS 8 PALMS UP DIPS 12 

10 MIN ROW FOR CALS 20 DU'S/ 30 SINGLES EVERY 15 CALS 

Score = Total Cal rowed 

Extra Credit on your own:

8 MIN EMOM(ALT) 8 WEIGHTED RING ROWS 8 DIPS