Warm Up- Team Bike 8 minutes- switch every 30 seconds.. push a little bit Strength- Front squat Friday- 8-7-6-5-4-3-2-1 Build up slow… find a 1 rep max if you want *I know we just did wall balls.. this will be great for your sore legs Wod- Version 1 12 minutes 3 Thrusters 95/65 3 Bar...Read More