Warm-up:
Run 400 meters, Dynamic Stretches, then:
As a group:
Front Squat
5 @ 40% 1RM
5 @ 50% 1RM
3 @ 60% 1RM
5 @ 75% 1RM
3 @ 85% 1RM
1 @ 95% 1RM
then:
WOD:
21-18-15-12-9-6 and 3 rep rounds of:
Power clean #95/65
Sit-ups
Good Mornings (w/PVC)