Workout of the Day
Front Squat
Find your 5 rep max.
Use a 5-5-5-5-5 rep scheme.

Watch this for a demonstration of all the essential points of performance necessary for a good front squat; then watch this for a quick rundown of common front squat faults and corrective measures for them.

Post your scores to the Whiteboard.

Transfer your data from here.

Mainsite WOD
“JT”
21-15-9 reps for time of:
Handstand push-ups
Ring dips
Push-ups