Friday WOD

Warm-up
Warm-up
3 min steady pace – Bike/Ski/Row

2 Rounds:
– 10 KB Swings
– 10 V-Ups
– 5 Kang Squats
– 25 Jumping Jacks

Strength
Back Squat (Find heavy set of 3 for day in 12 min)

Metcon
Metcon
For time:
400m Run
40 Ring Rows
400m Run
40 Med Ball Cleans 20/14
400m Run
40 Knees-to-elbows
400m Run