![Wednesday 4/10/2019](https://res.cloudinary.com/display97/image/upload/q_auto,fl_lossy,f_auto/c_scale,w_300/v1362515922/5467/-136269.jpg)
STRENGTH
Front Squat 3-3-3-5-5-5-8-8
Perform the 8 sets as Dynamic effort
90 seconds rest between sets
*~50-60% of 1rm
WOD
For Time:
30 Shoulder to Over Head @ 135/95
30 Pull Ups
30 Sumo Dead Lift High Pull @ 135/95
30 Wall Balls @ 20/14, 10 ft Target
HAPPY BIRTHDAY
BOB VASILE and JESSICA DARCY!