Friday WOD:

 Warm-up

Run 100m
10m bear crawl
10 med ball cleans
10 OH lunges w/ball
Run 100m
5 Strict Pull ups
10 air squats
10 hollow rocks
*group stretch to follow

Weightlifting

Push Press 5@55%
4@65%
3@70%
3@80%
*log in heaviest set of 3 reps

Metcon

Metcon (Time)Baby Running Chipper
400m run
40 KB Swings (53/35)
300m run
30 Med Ball Cleans (25/20)
200m run
20 Push Press (105/75)
100m run
10 OH Squats (105/75)