Brad was the trainer today. Warm Up: 400 meter run Dynamics W.O.D.: For Time 12 Dumbbell Thruster 35/25 20 yard out and back 12 Dumbbell Swings 70/55 20 yard out and back 12 Push ups 20 yard out and back 12 Dumbbell Swings 70/55 20 yard out and back 12 Dumbbell Thursters 35/25 Results: 4:36 … Continue reading Front Squats and Thrust, Swing, Sprint.