Her is fri and Saturdays WODs!

Fri

Strength

Front squat:
1×10@60%
1×8@65%
1×5@70%
5×4@75%

MetCon

7 pull-ups
14 v-ups
7 pistols 35/26
14 v-ups
4 rounds

Saturday

Strength:

OH squat

20 minutes to practice or establish a heavy rep. Start at 5 reps and work your way to 1.

MetCon:

10 push press 135/95
250 m sprint
3 power cleans 134/95
4 rounds

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