WOD: Friday 8/12/16

Warm-up:

- Stretch/Foam Roll

2x

- 10 x Medball Squat Clean

- 30 x Singles

Strength/Skill:

- 10m Goal Work

Metcon: 7m Ladder

- 3 x Power Cleans

- 3 x Wallballs

- 6/6

- 9/9

- Etc...

Cash-out: 3 Rounds

- 400m Spring

- 30 x Sit-ups

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