GUESS WHO TURNS ONE TODAY???? EVERYONE DROP FOR ONE BURPEE IN HONOR OF BABY LANGSTON RAY POWERS! #babyLangston #Langie #theLanger #Langiepoo
TFR CrossFit Friday WOD
15 cal Row
20 Air Squat
Prowler Push (Down and Back)*
Rest 60 sec between rounds
*pick a weight that will get the full prowler push done in ~30 secs.
**each round should take about 1:30 to 2 mins to complete. So about 2:1 work to rest ratio. Go hard, then rest.