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
