Warm Up

  • Bike 3 minutes
  • 20 Walking Lunges
  • Plank for :30
  • 3 Tempo Goblet Squats
  • 3 Bottom Squat Hold for :20

Lift: Take 15:00 Minutes to find a heavy Front Squat

WOD:

  • 1000 Meter Row
  • 50 Thrusters (95/65) (65/45)