Apologies for the delayed posting, Coach Jon was in a helluva state after running a mile in 7:30 (self publicity over) and was tucked up soundly in bed by 8:30pm last night. All that could be heard was exercise induced wheezing and the distant weeping of Falatoori and Hendy #whatishendydoing?  RCFC WoD:

A: Front Squats 3-3-3-3-3

B: 7 RFT:

7 Front Squats (70kg/45kg)

7 C2B Pull Ups