Friday’s WOD

Warm-up:

3 sets
8 Tap Swings on Pullup Bar
8 Kettlebell Swings
4 Double Pause Front Squats

Strength:

Front Squat 8-8-8-8

Notes
Build over the first three sets. The third set should be near maximal, leaving one good rep in the tank. Drop 10% for the fourth set.

WOD:

5 Rounds For Time:
7 Thrusters, 135#/95#
12 Chest-to-Bar Pullups

TIMECAP: 8:00