Wednesday
Every Thursday  all day going forward is bring a friend day!

Front Squat (3×4 3×3 (2 weights; 1 @ 80%+ , 1 @85% +))
E2:30

after each set of FS perform 15 weighted (DB)glute bridges

Metcon (Weight)
Ever 5 mins x 3
500/450 m row
8 front squats from ground
12 lateral burpees over bar

Categories: W.O.D.