WOD 10.18.18

Your CrossFit Marin workout of the day is:

A. Superset

Pause Front Squat, 3 second hold
3-3-3-3-3

Dumbbell Bent Row
8-8-8-8-8

B. 3 rounds for time:

400M Run
25 Box Jump 24/20″”
10 Handstand Push Up

Wear a 20LB weight vest.