Christmas party/wod this Friday at 8p.m

Fitness WOD
1. Shoulder press
5×5@70%

2. 3 Rounds For Time
500m Row
7-Stone Over Shoulder

Performance WOD
1. (1-Power Clean
+
1-Push Press
+
1-Push Jerk
+
1-Split Jerk)
5 sets @70% 1RM C&J
(If did not get clean and jerk max on monday do so today)

2. 3 Rounds For Time
500m Row
7-Stone Over Shoulder 100/70
(Goal 7-8min)