Friday WOD:

 Warm-up

Run 400m
5 Pull Ups
10 Push Ups
10 Squats
Run 200m
5 Pull Ups
10 Push Ups
10 Squats
*Med Ball Clean Work
*Group Stretch to Follow

Weightlifting

Hang Clean + Clean Every 2 Minutes for 12 Minutes w/ Increasing Weight Complete:
1 Hang Power Clean
1 Hang Clean
*Log in your heaviest Set

Metcon

Metcon (Time)21-15-9
Chest to Bar Pull Ups
Medicine Ball Cleans (20/14)

image.jpg