Most Recent Benchmark was FRAN on Aug 23,2017 (331 days ago)

Tuesday Jan 2,2018

Back Squat 6/8


Time
Warm up  
404 or 500m row  
broad jumps (down and back)  
duck walk (down and back)  
5x40%  
5x50%  
3x60%  

Strength  
3x70%  
3x80%  
3+ x 90%  
3x10 back rack weighted lunges (40-50% 1RM back squat)  

WOD  
EMOM 3 rounds, alternate movement each minute  
1) 25 KBS 44/35  
2) 20 situps  
3) 15 push ups  
4) 10 dumbbell snatches, alternating arms

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