WOD times: 5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm – 

WOD:

Every 2mins for 5 rounds: 

1 3s paused front squat + 2 front squats 

@75-87.5% f 1RM

Team WOD

Teams of 2: 

5 rounds for time of:

200m farmers carry 53/70

30 hang squat clean thrusters 75/115 

30 burpees over the bar

Extra Credit

3-5 rounds NFT:

8-10 barbell upright rows 

10-12 barbell bicep curls 

8-10 barbell bent over rows