Photo courtesy of Steve Arnoldus Photography

SWOD

6x3 @ 75%

Pause Front Squats (3 seconds)

WOD

600 Meter Run

30 Bar Hopping Burpees

400 Meter Run

30 Power Cleans 115/75

200 Meter Run

30 C2B Pullups

100 Meter run

30 Box jumps 24/20