WOD

Friday

Strengthcon: "The Hang Over 12"

(with a 12-min cap)

50 bar-facing burpees

40/30 cal bike

30 squat snatches (115/80#)

In remaining time build to 1 RM hang snatch

Metcon: "Walk the Lunge"

5 sets of

15/12 cal row (or bike or 60 double-unders)

50' DB walking lunge (50's/35's#)

15/12 cal row (or bike or 60 double-unders)

---- 1 min rest ----