Buy In: Group start- Run the Murph Mile (Crye Leike w/ return on Main). 5 rounds of Cindy (sorry Friday Murph-heads) 15 minute cap
Skill work: Handstand practice- your choice- holds, pushups or walks. Pick one, make progress. 5 minutes
Front Squat: sets of 2. Work up to "heavy". 15 minutes (may be less time at lunch wod's).
In ten minutes complete as much of the following as possible:
15 reps@ 53/115
15 reps@ 63/135
15 reps@ 73/165
as many reps as possible@83/185
modify load/volume as needed
post loads/reps to comments.