Friday

Pre WOD

Every 2:30, for 10 minutes (4 sets):
Front Squat
*Set 1 – 2 reps @ 85%
*Set 2 – 1 rep @ 90%
*Set 3 – 1 rep @ 95%
*Set 4 – Max reps @ 85%

WOD

Every 5 minutes, for 15 minutes (3 sets) for times:
30/20 Calories of Assault Bike
20 Thrusters (95/65 lbs)
10 Bar-Facing Burpees