170814 Warm-up 3x 10 Pulls on Rower 8 Goblet squats 6 Banded Side Steps 4 Bird Dogs Weightlifting Paused Front Squats 6×3 @70% *3sec pause at bottom of squat WOD-15Min AMRAP 50ft OH Walking Lunges 45/25 10 Thrusters 95/55 15 Plate Sit-ups 45/25