Thursday 11/12

Strength
2 x 5 Front Squat
2 x 3 Front Squat

WOD
3 x 10 Renegade Rows (5 each hand)
- 1-2 min rest b/w sets

then...

5 Rounds:
10 KB Swings (55 lbs)
10 Overhead Squats (45 lb bar)
10 Overhead Lunges (45 lb bar, 5 each leg)

Post
3 rep max front squat and Metcon time