Friday, 20 March WOD

Warm Up: Coaches choice 10-12 minutes

Strength: Front Squats

  • Tempo Front Squat 1-1-1-1-1-1-1
  • Use the heaviest weight you can for each set.
  • Rest as needed between sets.
  • 5 second decent

METCON:

5 rounds of:

  • 21 Assault Bike Calories
  • 15 Burpee Box Jumps, 24 in
  • max rep Shuttle Runs, 10 m
  • Rest 4 mins

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