Friction Crossfit Norton Shores WOD – Thursday October 27

Skill – Review Row Technique then 4x250m Row for Quality

Strength – Back Squat 1RM

WOD – 5 Rounds   :30/:30    Rotate through 1- Cals on Row or Bike                               2- Single KB Thruster @53/35#  3- T2B  *Score Max Reps

Assistance – 50/leg Box Hip Thruster