Front Squat- 3×5 @ 85% of your 1RM

155#

WOD:
4 Rounds For Time:
50M Bear Crawl
3 Muscle Ups (Subbed 9 dips and 9 chest to bar)
6 Burpee Box Jumps (24/20)
9 Butterfly Sit Ups

Time: 27:18 :(

jp

Kayak Saturday, Med Balls Sunday

Went Kayaking for 90 minutes on Saturday in pretty smooth seas

Sunday

20 Min AMRAP
10 Wall Balls Sit-ups w/ 10# ball
10 Med Ball Cleans
~25m bear crawl

Finished 8 rounds plus Wall Ball Sit-ups

jp