
Stength:
Front Squat: 3-3-3-3-3 @ 80-85% of 1RM
WOD:
4 Rounds for Time
16 – Ring Push Ups
16-Jumping Lunges
10-One Armed KB Snatches (55/35#) – 5/per arm
Accessory Work:
100-Banded Pull Aparts
100-Banded Tricep Push Downs
http://www.youtube.com/watch?v=EHuJsw5OXFI
Outside of the Coconut Thief I think all of these happen everyday!!