Its the third week in the cycle of front squats! time to PR again!!
5 sets of 1 rep front squats, build up to your max. Everyone is kicking ass at this, numbers are sky rocketing.
Then the Wod is a
15 min amrap
Run 100m (to the fence and back)
12 push press #95/65
12 ring rows
here is decent video demo, i need to find a better one.
the music is pretty horrible.