WOD

Bring-a-Friend Friday

Strength: back squat

5-5-3-3-1+

Speed 1: 45-sec AMCAP row

Speed 2: 45-sec AMCAP bike

Metcon: "Core Values"

AMRAP in 6 min (in teams of 3+, holding or pushing)

Unweighted sled pushes

Min 1: hollow hold

Min 2: R side plank

Min 3: L side plank

Min 4: R leg bridge

Min 5: L leg bridge

Min 6: plank