Pre WOD
4 rounds, not for time
7 weighted good mornings
5-7 reps of..
Weighted pullups
or
Strict pullups (BW)
or
Band assisted pullups (strict)
Workout of the Day
Friday
In 15 minutes, climb as far up ladder as possible
1 power snatch (#95/#65)
2 box jumps (24″/20″)
2 power snatch
4 box jumps
3 power snatch
6 box jumps,
4/8, 5/10 etc…………