Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

warm up(5)

Metcon/Metcon-comp
Make up a missed benchmark or wod from this week.

We will resume benchmarks next week.

work up to hvy strict/bench press(13)

Finisher
Stretch and roll errrrthang
100 flutters