Friday WOD:

 Warm-up

*coaches choice
be sure to warm up for heavy lifts! :p

Weightlifting

Snatch

2@ 65%
2@70%
2@ 75%
1@ 80%
1@ 85%
1@ 90%
1 heavy single (3 attempts)
-log in your heavy single. If it was your 90%, log that

Weightlifting

Clean and Jerk

2@ 65%
2@ 70%
2@ 75%
1@ 80%
1@ 90%
1 heavy single (3 attempts)
-log in your heavy single. If it is your 90%, log that

Metcon

Metcon (Time)

1000m row
10 burpees over the rowerrest 3 minutes between wods

Metcon

Metcon (Time)

800m run
20 burpees