Thank You Front Range For Sharing Your Programing.

Pre WOD/Skill Work
Row 1000 Meters
Run 580 Meters (3 X Around the building.)


The Dan John Warm up
5 Sets X 5 Reps Of:
5 Poer Cleans 135# (95#)
5 Front Squats 135# (95#)
5 Push Press 135# (95#)



WOD: 3 Rounds Of,
10 Power Cleans 135# (95#)
20 Push Ups
30 Sit Ups