SWOD
Front Squat
1-Rep Max
We are starting a new strength cycle using the Wendler with the following movements: Front Squat, Jerk, and Deadlift. We will find our maxes on our Front Squat and Jerk this week and use our previous Deadlift 1-rep max that we found either at Fitcon or in the most recent CrossFit Total.

WOD
4 Rounds:
21/15 Calorie Assault Bike
15 Toes to Bar
7 Power Clean and Jerks (155/105)

10:30 AM Bootcamp
Metcon Assault Bike Workout:
2 minutes easy pace
2 minutes at push pace
30 sec at easy pace
1 minute at push pace
30 sec all out
1 minute easy pace

THEN TRX :

30 sec. per exercise w/ 15 sec rest between movements
TRX squat (opt. jump)
TRX single-leg squats right
TRX single-leg squats left
TRX Sprinter start right
TRX Sprinter start left
TRX hamstring curl
TRX Back row
TRX single -arm row right
TRX single -arm row right
TRX Chest press
TRX T Deltoid fly
TRX roll-out

Cash-out: 20 per side med ball side wall slams (10/14), 20 knee med ball slams in center and 20 plate halos