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Main – WOD
Happy Friday
Warm-up
3: Thruster Warm Up (No Measure)
3 Rds With an Empty Bar
5 Front Squat
5 Push Press
5 Thrusters
Focus on Form
3X30′ Seal Walk (No Measure)
Seal Walks — 3 X 30 Feet
Weightlifting
Push Press (3RM then 3@90%, 3@80% (record max))
Metcon
60 Second Row Time Trial (Distance)
60 Second Row Time Trial
Warm up a bit on the rower, then 60 seconds all out. Record meters.
Metcon (No Measure)
4 Rounds Not For Time
3 Power Cleans [155/115]
8 Turkish Get Ups
4 Wall Walks