Friday Group Strength and Conditioning

24-21-18-15-12-9-6-3 reps for time of:

-Bodyweight deadlift

-¾ bodyweight bench press

-½ bodyweight squat clean

Scaling: This WOD is high volume with light to moderate weight for form. Choose loading that allows you to consistently move through each set with minimal rest. Adjust to a percentage of bodyweight that allows you to do more than 10 reps when fresh, but don’t go above the recommended percentages of bodyweight. If it is too easy for you, then just go faster.

Beginners can consider reducing the overall volume as well as weight, and should treat this as a technical WOD with assistance from the coach.

Beginner example: 15-12-9-6-3 reps for time of:

-Deadlift, 65/95

-Bench press, 45/65

-Squat clean, 35/45

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