December 14th Workout of the day: 

Front Squat 5-5-5 + (65%,75%,85%) New cycle add 10 pounds to your training max

5 rounds for time of:
Run 200 meters
45-lb. thrusters, 25 reps (45-lbs is Rx for Women and Men)
15 toes-to-bars

Post time completed

Finisher 2 minutes Max rope climbs