Warmup

CCAW
Cal Poly Hip Flow
Pole Dancing
Beer Pong

Movement Specific Warmup/Work - Dubs and Hubs

4 rounds
:30 DU Attempts
:30 Rest

Front Squat Progression
Air Squat
Empty Bar Reps
Light Reps
Wod Reps

WOD - Fun with Fire

3 rounds for time

40 Double Unders
20 Cal Row
10 Frontsquats

Rx 135/95
Rx+ 185/125
Masters Rx 105/75

WOD - BROMOM

7min EMOM

7 Floor Press

Rx 135/95
Rx+ 185/125
Masters Rx 105/75