Thursday

Pre WOD

Four sets of:
Front Squat x 2 reps @ 90%
Rest 15 seconds
Front Squat x 4 reps @ 80%
Rest 2-3 minutes

WOD

For time:
50 Calories of Rowing on Concept 2
40 Toes to Bar
30 Power Cleans (115/75 lbs)
20 Front Squats (115/75 lbs)
10 Bar Muscle-Ups (or 20 Strict Pull-Ups)