Friday October 4th

3 more day of bring a friend week. Be a good friend, change someones life, get them in here.

Image result for friend meme

Partner warm up
1000m row split how want
40 push ups split how want
40 Pull ups or progression of pull up

12 Minute Amrap (rounds) 30 seconds work, 30 seconds break
Kettlebell deadlifts
kb swings
KB presses (1 KB)

For Time: Parther wod
Strict Pull-up (or progression)
Dumbbell Shoulder Press 50/35
Sit ups