Friday – SPEED

Warm Up
KB TGU
Strict Pull Ups
Barbell Upright Row

Strength: Oly Lift or Squat
Technique –Speed Work/Don’t Pass 85%

WOD
7 Rounds
1 Legless Rope Climb/5 DB Renegade Rows
20 Lunges
8 T2B/12 K2C
Rest 1 Minute