WOD

Friday

Strength: front or back squat

1 RM (athlete's choice)

OR sled push

1 length in 8 secs (build to heavy)

Metcon: "Joker"

(Comptrain benchmark)

1-2-3-4-5-6-7-8-9-10 toes-to-bar

10-9-8-7-6-5-4-3-2-1 deadlifts (225/155#)

Metcon 2: "Clean Man Walking"

10 squat cleans (60%) + 20' handstand walk

8 squat cleans (68%) + 40' HSW

6 squat cleans (75%) + 60' HSW

4 squat cleans (83%) + 80' HSW

2 squat cleans (90%) + 100' HSW