#herowodfridays, #redfriday

Skill/Strength: Knees to Elbow/Front Squat - 

3 x 2 warm up to F.Squat weight

 

EMOM x 8

Odd: F.Squat 5 reps @ 55% 

Even: 6 knees to elbow

 

WOD: "Hammer"

5 RFT: 30 min time cap

5 power cleans 135/95

10 front squats 135/95

5 jerks (shoulder to overhead) 135/95

20 pull ups

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