The WOD for Friday

The WOD for Friday, January 6

Skill:
Spend 8 minutes working handstand and handstand push up progressions.

Strength:
5 Rounds:
– Back Squat, 3 reps, increasing weight to max.
– Single arm bent over KB row, 3 reps each arm

MetCon:
4 rounds for time:
– Row 20 cals / Bike 15
– Back squat, 10 reps (~60% of your max earlier)

Preference is to start with the bar on the floor, scale to the rack if you need.

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