Monday 10/27

Fitness
Strength- 
A.  Front squat 
5 sets x 3 reps @60-70%
B. single leg Kb dead lifts 
3 sets x 6 each leg 

Wod-
12 minute amrap
3,6,9,12,15,18,21........ 
Medball ovhd walking lunges (20/14)
Hr push ups 

Performance
Strength- 
A. Front squat 
Build to 1 rm in 8 minutes 
B. good mornings 3 sets x 5 reps 

Wod- 
12 minute amrap 
3,6,9,12,15,18,21......
Ovhd walking lunges with plate (45/25)
Burpees