Friday’s WOD

Warm-up:

EMOM 16, alternating:
a) 50′ Single Arm Overhead Carry + 50′ Single Arm Farmers Carry, left arm
b) 10 Hanging Leg Raises or Hanging Knee Raises
c) 50′ Single Arm Overhead Carry + 50′ Single Arm Farmers Carry, right arm
d) 10 Goblet Step-Ups to low box, alternating, pause and squeeze glute at top

Strength: 

Front Squat 3RM, then 90%x3x3

WOD:

As Far As Possible in 8 Minutes:
3 Overhead Squats, 135#/95#
6 Sit-Ups
6 Overhead Squats
12 Sit-Ups
9 Overhead Squats
18 Sit-ups
Etc

Extra Work: Deadlift 5×3 @ 70% of 3RM