Main – Comp WOD
Metcon (Weight)
5 x 5 German Power Cleans
5 sets of 5 full reps
5 sec hold in Power Clean Catch
5 secs lowering into squat
5 sec hold at bottom of front squat
as fast as possible out of squat
5 sec return
TNG
record heaviest complex
Metcon (No Measure)
CFBR DU practice and Wed Metcon
Metcon (Time)
7 RFT
10 pistols (alternating 5R/5L)
10 TTB