In WODs

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Front Squat

Performance and Fitness:

25 min to hit a heavy single

Part 2 – Conditioning:

“2-fer Friday”

Performance:

AMRAP 10

10 2-fer-1 Wall Ball 20/14

10 KB High Pull 24/16

Fitness:

AMRAP 10

10 2-fer-1 Wall Ball

10 KB High Pull

**2-fer WB is two squats for every throw.