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
