Former WOD's tgif-1/29 by cmittel • January 28, 2016 WU: 3 RNDS 10 Band Pull aparts, 10/10 banded lunges (distractions on rig), 10 Empty BB C&J (hang position is fine) Skill: 10 mins of goal practice WOD: 10 RFT 5 DB Squat Cleans 50/35 10 Deficit HSPU (RX=45lb plates + mat)