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

WOD

Pre WOD mobility 

– 

Squat everyday 

Pick one- 

*bar starts on ground*

For time:

a)

9-7-5 reps of:

155/225-lb. front squats*

Bar muscle-ups
b)

15-12-9reps of:

135/185-lb. front squats*

Chest to bar pull ups 
c)

 21-15-9reps of:

95/135-lb. front squats* 

Pull ups

*scale weights further as needed 

Extra Credit 

Rest 5mins 

50 burpees for time