Pre-Wod:
Front Squat: 5 (1 second at the bottom); 4 (2); 3 (3); 2(4); 1 (5): 75# - 95#

For Reps:
-5 minutes: Run 800 meters then with remaining time- AMRAP of 5 KB Swings, 5 Goblet Squats
(2 rounds + 5KB)

-2 minute break

-4 minutes: Run 600 meters then with remaining time-AMRAP of 5 KB Swings, 5 Goblet Squats (2 rounds)

-2 minute break

-3 minutes: Run 400 meters then with remaining time-AMRAP of 5 KB Swings, 5 Goblet Squats (2 rounds + 5KB + 1 Goblet Squat)

Damn! Maybe just me, but what a mofo of a workout! Used 40# KB for WOD. 2 groups for WOD today, so started with group on WOD. Front Squats were post WOD, weak - but happy with continued improvement in form and range of motion in hips and knees.