Weighted vest Wednesday, bring them if you have them

Warm up:
2 rounds 250m Row
10 Hip Circles
8 Jumping Jacks
10 Squat Therapy Reps
8 Band Pull Aparts
5 Push Ups

Strength
Front squat 7,7,7,7,5,5 70 percent for your 7’s, 80+ percent for your 5’s

Wod- Hero Wod
“Bolger”
5 Rounds
400m Run
25 Air Squats Rx W/Weight Vest

If you dont have a vest carry a 20/14 ball and run and squat with that.