Warm up:
Korn - Shoots and Ladders
Front squats and burpees
Skill:
Strict pull ups
Strength:
Deadlifts
5-5-5
Metcon:
Friday Fun Day
3 mins at each movement - max effort
Pull ups - any form, just get your chin over the bar
Push ups - do these RIGHT no worm, no ass in the air, no weirdness
Broad frog jumps - yes squat jump for distance
Box squats - 60/40kg ohhhh feel the burn - at parallel or slightly below
Evil wheels - 60/40kg - you know the drill
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