FRIDAY

16508110_635624496644777_1390217468046148241_nWOD

Strength:
Overhead Squat
10:00 to build to a heavy single
Then,
4 x 4 @ 80%

MetCon:
15 Minute AMRAP
10 HSPU
10 Pistols (alt.) (5 each leg)
5 Muscle Ups
10 Pistols (alt.) (5 each leg)

Aerobic Interval (Done on your own):
12 Minutes of:
:30 Assault Bike
:30 Rest
:30 Double Unders
2:30 Rest