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