.

Pre WOD/Skill Work
3 Rounds Not For Time Of:
Row 300 Meters
20 Kettle Bell Swing (work a progression. Don't start heavy)
20 Push Ups
20 Air Squats


Strength: Front Squat
8 - 6 - 4 - 2 - 2
60% - 70% - 80% - 90% - 95%


WOD: As Many Rounds In 12 Minutes Of,
75 Pound Shoulder Pres 4 Reps
75 Pound Sumo Dead Lift High Pull 8 Reps
75 Pound Front Squat 12 Reps