Family and friends wod

Warmup 

500m row 

Good mornings 

20 push-ups

Foam roll 

Skill

If with a partner 

3k row will partner is holding plate over head 

If by yourself 

4 rds 

300m row 

Double plate Carry. 2 Laps around the rig. One plate in each hand must hold the top of plate and not the hole. 45/25

Wod 

With a partner or by yourself 

20 min cap

10’deadlifts 225/155

10 goblet squats 1.5/1

10 abmat sit-ups 

10 box jumps 

10 deadlifts 

20/20/20

10/30/30/30

10/40/40/40 etc.