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.

Wod-
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.