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What is fitness to you? If you're not sure, shoot for EXPLOSIVE LEGS: Today's warm-up: Calf Raises While you wait for a partner to ride you, complete two lengths of tire flips across the gym. The key is to keep your weight on the tire throughout the lift. Tech: Front Squat / Shoulder Press. Warm up your shoulders. WOD: Front Squats (3, 3, 3, 3, 3) and Shoulder Press (3, 3, 3, 3, 3). Weight does not change; shoot for 75% of your max. Coaches allow 40 minutes to complete. Depending on class size, split the group up and have half start on Shoulder Press. Combine Shoulder Press and Front Squat weights for your Leaderboard score. Peace, Richy, Jolly & CP