Friday’s WOD

Warm-up/Gymnastics:

EMOM 20, Alternating:
a) 0:20 L-Sit or Tuck Sit
b) 5-8 Ring Dips

WOD:

10 Rounds For Time:
5 Deadlifts, 245#/165#
8/5 Plyometric Pushups

TIMECAP: 13:00

Extra Work:

Behind the Neck Strict Press

5-5-5-5-5
X131 Tempo