Friction Crossfit Norton Shores WOD – Saturday November 26th

Skill – Pistol Squat 5×3/leg   Forward Roll Standing off One Leg (Pistol Squat)  5×1/leg

Strength – Bench 20RM

WOD – Partner WOD AMRAPx9 3 Power Clean @135/95#                       6 Push up 9 Squat *alternate Rounds

Assistance – KB Row 3×5 heavy