Zach was the trainer today. Got to work out with a special friend. Warm Up: 400 Meter Run Dynamics 10 Squats 7 Pull Ups 5 Leap Frogs 3 Burpees W.O.D.:  "Quad WOD" Brought to you by Coxswain Andy at Ponce. 4 individual rounds: 500m row Max rep continuous air squats 3 minutes to recover   … Continue reading CrossFit – Day 23 (After Golf Trip)