Front Squat
WARM UP
3 X's
30 sec air sq
30 sec AB
30 sec rest
STRENGTH
front squat
find a heavy 3 reps
WOD
4rds
12-front squat (115- 75)
50m Front rack carry (53-35)
400m run
(16 min Cap)
eXpress WOD
eXpress WARM UP
WOD
4 x 4 min rds
16-DB Lunge (35- 25)
20-HR push ups
16 cal A/B
*2 dumbbells