WODtimes:5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm 

WOD:

Every 90secs for 4 rounds-

4 front squats @ 80% 

Work up to a 

5RM touch ‘n’ go power snatch 

Tabata

20secs on 10 secs off

8 rounds of each for total reps 

Row for cal

Burpees 

Extra Credit 

3-5 rounds:

5 KB windmills each side (focus on form)

12 Double KB/DB bent over row