WOD Friday 100625 "Nancy"

Alyssa's introduction to the rower

 W/U Run 200, 30 Squats, 30 Ring Dips , 30 Scott-Ups, 30 Pull-ups

Str: Jerk 3x3 @ 80% 1RM

WOD: Nicole

5 rounds for Time
400m Run
15 OHS (95#)