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

WOD:

Every 90secs for 3 rounds 

5 front squats @70% 

-focus on speed- 

4 rounds for time 

500m row

20 Toes-to-bars

10 deadlifts 185/275 

Extra Credit 

For time:

10 Rope Climbs 

*scale: 1/2 reps, 5:1 rope get ups