Friday’s WOD

Warm-up:

12 Minutes @ Easy Pace:
100 Jump Rope
10 Good Mornings, light weight, slow eccentric
10 Steps Forward Crawl
10 Squat + Broad Jump
10 Steps Backward Crawl
0:15-0:30 Ring Support

Strength:

Stiff Legged Deadlift 5RM, then 90%x5x2-3

WOD:

3 Rounds For Time:
10 Chest-to-Bar Pullups
10 Power Snatch, 95#/65#

TIMECAP: 5:00

Extra Work: Front Squat 5RM, then 90%x5x3