WOD:

#freakyfriday (16 minute Cap)

For time:

Row 1,000m

Directly into:

21-15-9

Overhead Squats (115/80#)  Rx+135/95lbs **BeachFit KB Front Squat
KB Swings (70/53lbs)  Rx+Double Russian KB Swings

STRENGTH:

Back Squat

3 @ 60%
3 @ 70%
3 @ 75% (2 sets)
2 @ 80% (2 sets)

BeachFit Strength Option:

12 min Amrap

10 Air Squats

:20 Plank

200m Row or Run

CASHOUT:

Tabata Ab Mat Sit Ups

:20on/:10sec Rest for 8 rds

Optional Oly Work: (After Class if desired)

Snatch

65%/2
70%/2
(75%/2)3
(80%/1)4