Friday’s WOD

Warm-up:

1 mile run

 

BootCamp:

15 Minute AMRAP:

20 Jumping Pull up (Chest to Bar)s

100 m Farmer carry – bumper plate 45/25 lbs

 

CrossFit:

BBG:

3X8 Pause Front Squats @ heaviest possible – (STRICT 3 second pause in the bottom at absolute bottom depth)

Conditioning:

4 rounds for total working time of:

Run 400m
15 Ring Dips
10 TTB

Rest 1:1

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