I will refresh the weary and satisfy the faint. Jeremiah 31:25

Sept. 21st WOD:
In teams of 3 For time:
150 Front squats (145lbs/100lbs)
150 Bench press (145lbs/100lbs)
150/120cal Row

3 rounds for quality:
40-50 banded hamstring curls
10 ring rows 3011 tempo (3 second negative, no pause at the bottom, 1 second pull, 1 second pause at the top)