Main – WOD

Sumo Deadlift High Pull (5 sets of 5 reps at 65% 1 RM)

Metcon (Time)

Those competing Saturday

5k Row, all others

4 rounds for time

8 Ring Dips

15 Front Squats 95/65

Metcon (No Measure)

Spend 20 Min on Mobility, ask a coach if you need ideas

Posted in Workout of the day.