Monday, September 14

Front Squat
4 x 9 @ 78% (or whatever your spreadsheet says)

For time:
For time: 30 Overhead Squats, 95/65 lbs Run, 400 m 12 GHD Sit-ups 20 Sledgehammer swings 15 GHD Sit-ups 25 Pull-ups 18 GHD Sit-ups