Friday WOD and Onramp at 6pm
PREWOD:

Warm Up

Skills 

Strength:

5 x 3 Full Cleans   *work to heavy weight, may sub front squats or power cleans

3 x 8 RDL’s

METCON:
Friday WOD and Onramp at 6pm

“Elizabeth”   *Get your notebooks out and get ready to add names to our Benchmark board!

21-15-9

Power Cleans 135/95

Ring Dips

Time