<QUOTE OF THE DAY>
"The magic is on the movement, the art is in the programming, the science is in the explanation, and the fun is in the community." - Greg Glassman -

---WORKOUT OF THE DAY---
*Strength: 1rep Max Back Squat*
1-1-1
(Perform 3-4 warm up sets of 2reps getting progressively heavier before transitioning to the single reps)
Followed By...
*Metabolic Conditioning*
5 RNDS
10 x PushUp Row/Row w/ DB or KB @ 35/25
20 x Stationary Lunges w/ DB or KB @ 35/25
50 x Flutter Kicks

**QUOTE OF THE DAY***
"You have enemies? Good. That means that you've stood up for something, some time in your life."
- Winston Churchill -

WOD
750m Row
10 x Burpees
20 x Wipers
30 x Box Jumps
40 x Dips
50 x Walking Lunges