Friction Crossfit Norton Shores WOD – November 14th

Skill – Hollow Hold 3×1:00 :30 rest between Strict Pull up 5×1 weighted if possible

Strength – DL 1RM in 10 sets or less

WOD – 3 rounds 200m Run 10 DL @225/155#

Assistance – KB Row 1×30/arm