WU: 2Rounds 400m run 10 Ring Rows 5 3s Pause Double KB Front - TopicsExpress

WU: 2Rounds 400m run 10 Ring Rows 5 3s Pause Double KB Front Squats 10 Push Ups Mob: 5min - do what you need - Front Rack/TSpine/Lat Smash Strength: (3x3 Warm up @ approx 50%, 65%, 80%) no more than 3 attempts to find a 1RM Front Squat w/ pauses 3sbottom & 10s top Then 80% 3x3 with same pauses WOD: 5 Rounds for time (20min cap) 5 T2B 10 Pull Ups 15 Wall Balls (20/14) Post Wod: Roll Quads, IT, butt, spine, Lats

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