WOD

Friday

Metcon: "Empty Kos-sack"

OTM for 20 min

Min 1: 10 double KB Kossack squats (increase wt over rds)

Min 2: 5/5 one-arm ring row (3-sec lower phase)

Min 3: 7 box jumps (36/30")

Min 4: 5/5 kneeling KB press (55/35#) x2

Accessory work (untimed):

5-7 rounds

1 legless rope climb + 5-7 toes to bar