Friday, July 10th
Strength: Front Squat
Build to a heavy front squat (~90-95%), rest 2 minutes
Then complete a set of AMRAP at 80% of that number, a set of AMRAP at 60%, and a set at 40% with no rest.
WOD:
4RFT (15 min cap)
10 Pull Ups
15 Wall Balls (20/14)
20 Med Ball Lunges (20/14)
40 DU/120SU