Warm-up 400 M RUN 10 EMPTY BAR FRONT SQUATS 5 SHOULDER PRESS 5 RING ROWS 5 INCH WORMS 10 LUNGES (EACH SIDE)
WOD: Front Squat 10 MINS TO BUILD TO WORKING WEIGHT 5, 3, 2 5,5,5,5,5 @ 70% OF 1 RM FRONT SQUAT
WOD: BOOM SAUCE SPECIAL (AMRAP - Rounds and Reps) 12 MIN AMRAP SHOULDER TO OVERHEAD PULL UP 1+1, 2+2, 3+3, ETC..... GPP - 45/35 JUMPING PULL UPS FITNESS - 75/55 BANDED PULL UPS RX - 95/65 PULL UPS RX+ - 115/80 STRICT PULL UPS
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