Pre WOD

2 X 5 rounds of…
10 behind he head BB tricep extensions
10 BB curls

*do each set of 100 reps without putting bar down

Workout of the Day

For time

21 front squats (#135/#95)
21 KB swings (32kg/24kg)
30 cal Assault bike
15 FS
15 KB swings
30 cal Assault bike
9 FS
9 KB swings
30 cal Assault bike