Friday August 25th

Warm Up
100 Meter walking lunge (stretch your hips out.. drive your hips forward, dont rush through this)
50 squats

Front Squat Friday
Heavy 3’s.. we are going for a 3 rep max.. build to it.. this should take 5 or 6 sets. new athletes we are going to do 5 sets of 7 reps to get our form down.

20 Deadlifts at 225/185
Run 800
5 Rope Climbs (10 pulls from the floor for a sub)

15 Deadlifts 225/185
Run 600 (where the sidewalk meets the road)
4 rope climbs (8 pulls from the floor)

10 Deadlifts 225/185
Run 400
3 Rope climbs (6 Pulls from the floor)

Immediately following the wod, with the clock running
do 25 rings dips or bench dips.