WOD, 3 Aug

Warm-up:
Run 800 meters, Dynamic Stretches, then:

As a group:
If you have a Front Squat 1RM, then:
5 @ 40% 1RM
5 @ 50%
3 @ 60%
5 @ 75%
3 @ 85%
1 @ 95%

If you don’t have a Front Squat 1RM, then:
Front Squat:
5-3-3-2-2-1-1-1
(Use the last three single reps to find your Front Squat 1RM)
then:

WOD:
Five rounds for reps of:
30 Sec of Front Squats @ 55% 1RM
Run 400 meters
Rest
(Start each round exactly 4 min 30 sec apart. Your rest period is whatever remains after the run.)