Friday WOD

FRIDAY CROSSFIT 04/12/19

GRIND:

A. Every 4 minutes, for 16 minutes:

8-10 ring rows or strict pull-ups
6-8 waiter squats, each side
12-15 push-ups

B. 4 rounds

15 dual kb/db deadlifts
15 wall ball shots
15 ab mat sit-ups

SPORT:

A. Back Squat (5RM)

B. DT (Time)

5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#