WARM UP
6 min Amrap
"Cindy"
5 Pull ups
10 Push ups
15 Air Squats
DROM/STRENGTH
Front Squat
Work to wod weight
WOD
15 min amrap
7-Front squat (185- 125)
9-pull up
12-walking lunge
*Front squat from the deck
eXpress WOD
eXpress WARM UP
WOD
5rds
12-Goblet squat (97- 70)
12-Russian Swings
250m row