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Strength: Pause Front Squat - 4 x 2 Reps @70% - 1 Sec Pause
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WOD: 25 Min CAP!
For time:
30-20-10
Ab Mat Sit Ups L1/2, GHD's L3
Hanging Knee Raises L1, Toes to Bar L2/L3
Wall Ball - 14/10 L1, 20/14 L2, 30/20 L3
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Extra Credit: One Arm DB Press - 3 x 8 Reps (each arm)