WOD: Friday 10/28/16

Warm-up:

- Bike 1k

- Group "Sally" (Squats)

Strength/Skill:

- Warm-up squat cleans (work up to 90% for one)

- 10m EMOM: 3 x touch and go squat cleans (add weight as you go)

Metcon: Open WOD 14.4 - 14m AMRAP

- 60 x Cal Row

- 50 x T2B

- 40 x Wall-balls

- 30 x Power Cleans (135/95)

- 20 x Muscle-ups (2 sets of 20 x Pull-ups + 20 x Ring Dips)