Friction Crossfit Norton Shores WOD – Thursday November 10

Skill – Kip HSPU 6×3  Strict HSPU 3×2 weighted or deficit

Strength – Superset x5  3 DL, Climbing  10/arm KB Row

WOD – “Diane” 21-15-9  DL @225/155#  HSPU

Assistance – 10/arm KB Strict Press