WOD

Friday

Metcon: "Ra's al Ghul"

In 15 minutes

2 rounds of

30/21 cal row (or bike)

25 box jump-overs (24/20")

20 front squats (135/95#)

Then in remaining time build to a 1RM complex of

Squat clean + hang squat clean + jerk

Virtuosity Training:

Alternating OTM, 12x

Min 1: 50 double-unders

Min 2: 40' handstand walk