SWOD 12 minutes to find max push press max pull ups (if you drop you're done) use same methods as always ex. if you use bands use the same bands you usually use *remember these numbers for fridays workout WOD 1 minute of front squats at 55% of your max (try not to pause the whole minute) rest 2 minutes 1 minute of front squats at 55% rest 2 minutes 1 minute of push press at 55% of your max (try not to pause the whole minute) rest 2 minutes 1 minute of push press at 55% of your max