Workout of the Day 
Fitness
A. Four sets of:
Pause Front Squats x 6 reps @ 31X1
Rest 3 minutes
All four sets should be heavy, working sets.
B. Against a 10-minute running clock, complete the following:
Row 1000 Meters
immediately followed by…
As many rounds and reps as possible of:
30 Wall Ball Shots
20 Mountain Climbers
10 Push-Ups
 
Performance
A. Four sets of:
Pause Front Squats x 6 reps @ 31X1
Rest 3 minutes
All four sets should be heavy, working sets.
B. Against a 10-minute running clock, complete the following:
Row 1000 Meters
immediately followed by…
As many rounds and reps as possible of:
40 Double-Unders
30 Wall Ball Shots (20/14 lbs)
20 Ring Dips