Got some great Feedback from from that WOD today so you will see that style again. You got to love racing against that clock each sprint. It starts to add up!

A) 3 Min Row/Assault then every :20 sec for 3 min barbell front squat/8 Foot Wallballs at light weight/Mountain climbers then 1 min jog

B) Every 3:30 for first two sets then every 4 min for last two sets

1×6 @70% of 1RM Front Squat

1×6 @80%

1×3 @90%

1×2 @95%

10 Min EMOM

1st-6 Tempo DB Front Squats (4 sec)

2nd-Run Street to River

C) “The Maple Leaf”

16 Min AMRAP

400M Run
15 Sit-up’s

12 Thrusters 95/65 (Fitness DB) Pick a weight you don”t need to drop for at least 2 rounds

9 Toes 2 bar