Warmup

Core

100’ low slow bear crawl hips even with shoulders

Strength

Every 2 minutes, for 12 minutes (6 sets):

Front Squat

*Set 1 – 3 reps @ 75%

*Set 2 – 2 reps @ 80%

*Set 3 – 1 rep @ 85%

*Set 4 – 1 rep @ 90%

*Set 5 – 1 rep @ 95%

*Set 6 – 3 reps @ 90%

WOD

“Charley Horse”

For time

500 m row

1 rd DT

400 m run

3 rds Cindy

Then

25 Front Squats (155/105 )

25 Burpee Box Jump-Overs (24″/20″