The good news is that Frederick is back open. The “bad” news is that I already know I’m going to be late to the lunch session, as I have a briefing at 1100. For the lunch session, everyone get warmed up and start the WOD without me – unless you don’t have to get back to work at 1300.
A.) (0745ish at Frederick):
Front Squat – find 3 RM.
B.) (1145ish at Frederick):
DB Push Press (25/40)
Pistols – Pistols holding on to upright pole or 2 x airsquat
20 Rep max: Unbroken Touch n Go Snatch. Only authorized rest position is overhead – no resting at the hang or on the floor.