WOD

Friday

Metcon: "Not Broken Just Bent"

(with a 15-min cap)

21 - 15 - 9

Cal row

Front squats (95/65#)

---- no rest ----

15 - 12 - 9

Toes-to-bar

Hang squat cleans (95/65#)

---- no rest ----

12 - 9 - 6

Bar-facing burpees

Thrusters (95/65#)

Virtuosity Training:

15 min recovery bike or row

Plus 20 weighted or GHD sit-ups E5min