Friday’s WOD

Warm-up:

Jog 200m
15 RDLs, empty bar
15 Front Squats, empty bar
Jog 200m
15 Power Cleans, 95#/65#
Jog 200m
10 Cleans, 115#/75#
Jog 200m
10 Cleans w/pause @ bottom, 135#/85#

Strength:

Clean w/3 Second Pause in Squat 2-2-2, 3×2

WOD:

5 Rounds For Time:
Run 400m
15 Deadlifts, 245#/165#

TIMECAP: 15:00

Extra Work: 

4 sets, alternating:
a) 10 Single Leg Deadlifts, left leg
b) 10 Single Leg Deadlifts, right leg
c) 10 Two Dumbbell Bent Over Rows w/pause