CrossFit WOD (workout of the day)
FSQ/PJ 10 x 5
then
Run: 400M
Wall Ball: 25 (#20/#14)
4 Rounds for time

CrossFit LT Class (less technical)
ALT Step ups: 50
(24/16) KBSW: 50
(2x 35/25) DB FSQ: 50
Row CALS: 50
(45/35) BB strict P: 50
For time
then
DB BP
Assault Bike
Ring Row
Handstand or PL Hold
:30/:15
3 rds