I know it’s a Federal holiday, but we are keeping with the 1730 class schedule. 

Strength: Front Squats 4×3 

Let’s get these a little heavier than last time, even if just 5lbs. ALSO, follow each set with 5 box jumps. Work on being explosive! 

WOD:

Row 1000m

5 rounds of Cindy

(Cindy = 5 pull-ups, 10 push up, 15 air squat)