fri 12/20

adrian_ghd

Weightlifting
Power Clean (3×3 or 5×3 80%)
Back Squat (3×3 or 5×3 80%)
Back Squat (max reps)
Shoulder Press (3×3 or 5×3 80%)
Shoulder Press (max reps)

Metcon (Time)
Partner WOD
Row 2k.
While the other person completes
“Grace” 30 Clean & Jerks.
Switch.
While rowing, other person completes
“Fran” 21-15-9 Thrusters Pullups.
Switch.
While rowing completes
10 Man-Makers, 20 Deadlifts, 20 Box Jumps 24/20″.