today we are having a 9 am and noon class only!

Strength: Front Squat – 60% Max Weigth 5×3 (3 sec slow down and 1 sec pause at the bottom  )

Partner wod!

As a team of 2 complete the following for time:

100 Wall Balls (20/14 lbs)

100 atomic situps

100 Calorie Row

100 weighted lunges (45 or 25 in a farmers carry position)

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