Fridays Wod

Warm-up
Warm-up
3 rounds
10 push ups
10 sit ups
10 lunges
10 good mornings

Weightlifting
Back Rack Lunge (Find 10 rep max )
**THEN
10 min E@MOM
use 70% of 10 rep max and perfrom 10 reps every 2 min

Metcon
Metcon (Time)
FOR TIME

15 burpees, jumping over the barbell
155/95lbs clean & jerks, 5 reps
12 burpees, jumping over the barbell
155/95lbs clean & jerks, 5 reps
9 burpees, jumping over the barbell
155/95lbs clean & jerks, 5 reps

9 min time CAP:

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