WOD 08.05.2016 Friday

Strength

Front Squat

  • 1 Rep Max
Metcon

5 Rounds for time

  • 10 Deficit Push-ups (hands/feet on 55/35# plates)
  • 15 Strict Pull-ups
  • 20 Wallball, 20/14# to 9′

* No Cap

Core/Accessory
  • 20 Hollow Rocks
  • 10 Side to side over paralettes or :20 hollow hold

* If possible use 5# db b/t feet for side to side