BACK SQUATS, FRONT SQUATS, RUNNING AND PULL UPS

Take 15 minutes to find yourBack squat 3 rep max,Front squat 1 rep max,then…”Nicole”Complete as many rounds in 20 minutes as you can of:Run 400 metersMax rep Pull-upsPost number of pull-ups completed for each round to comments. 

OPEN GYM / MAKE UP DAY OR “FIGHT GONE BAD”

Come in today and work on your weaknesses, a WOD you missed this week or…”Fight Gone Bad!”Three rounds of:Wall-ball, 20 pound ball, 10 ft target (Reps)Sumo deadlift high-pull, 75 pounds (Reps)Box Jump, 20″ box (Reps)Push-press, 75 pounds...