September 1st

Warm up: row 500m, CF WU 3×10 pu, dips, ext, ghd, ohs

Strength focus: Front squat 5-3-2-1-1 and then 3 rds of the following wod—

WOD:  5 rds, for those not concerned with a 1 rm

amrap 3 min.

10 db front squat

10 burpees

10 wall balls

rest 1 min.

9am class:

same