WOD for Tuesday, August 5th

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):
For time: 
40-30-20-10
Pistols (alternating)
KBS (55/70)
DB Push Press (25/40)

Subs/Scales:
Pistols – Pistols holding on to upright pole or 2 x airsquat

Extra Work: 
20 Rep max: Unbroken Touch n Go Snatch. Only authorized rest position is overhead – no resting at the hang or on the floor.

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