Friday WOD

Warm-up
Warm-up
Row 500m

CrossFit Squat Hold Drill w/ Plate – 2x
– Squat hold with 5 plate press outs and 5 plate press ups
– Light plate
– Maintain upright torso, heels down but weight spread over foot, knees tracking toes

2 Rounds:
– 25 Jumping Jacks (clap OH and clap behind)
– 10 Ring Rows
– 10 KB Swings
– 10 KB Goblet Squats

Strength
Front Squat 1 1/4 (2 Reps every 90 sec for 9 min – Ascending)
Technique bias
– Upright torso
– Lead with elbows

Metcon
Metcon
2 Rounds for time:
– 400m Run
– 21 Thrusters 95/65