STRENGTH: Front Squat 85% x 1 x 6 Overhead Press 85% x 1 x 6 CORE-WORK: “The DeNova Special” As fast as possible: 20 Sit-Ups 10 Atomic Push-Ups 10 Renegade Rows (ea. arm) 10 L Pull-Ups 20 Toes-to-Bar Fred and Tim doing the “9/11 Throwdown WOD” on Saturday.