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

WOD:

Every 90secs for 4 rounds 

5 front squats @ 75% 

-focus on speed- 

– 

15min EMOM 

1) 5 unbroken ground to overhead 95/135 

2) 10 chest to bar pull ups 

3) 3 25 ft shuttle runs (there and back = 1)

– 

Extra Credit 

For time: 

5 Rope climb