Warmup: 2 min airbike, then- movement prep with Coach Wod: 5 sets -2 Front Squats with 2 sec pause at bottom of rep 1, climbing -4 DB 1-leg RDL with 2 sec pause at bottom each side -20 sec Bird Dog Push-up Hold each side -Rest 2. We would like to congratulate Coach Miller Armstrong on recently becoming a Crossfit L1 Trainer! Miller is also a former