Warm up: 400 m run, 2 rds of Cindy, pvc pass thrus amauw (as many as you want)
Skill/focus: Front squat
Warm up and build as needed
Front Squat 3 rm
WOD
10 box jumps 24"/20", step down
10 kipping pull ups-5 strict
Run to fence and back
AMRAP in 15 min
Post fs 3 rm and # rds for score
Reminder: Charity Wod tomorrow both classes --Our Hearts Go Out to Brittany Optional donation of $20 or $30 with a benefit tee for those that missed the first fundraiser. We are one of the local boxes doing the wod that day to help raise money for the family.
Many belated birthdays. . . Happy happy to Matt 28 and Krista 27
