Most Recent Benchmark was FRAN on Aug 23,2017 (426 days ago)

Tuesday Jan 9,2018

Back Squat 7/8


Time
Warm up  
404 or 500m row  
broad jumps (down and back)  
duck walk (down and back)  

Deload Week  
5x40%  
5x50%  
3x60%  
3x10 back rack weighted lunges (40-50% 1RM back squat)  

WOD  
8 Rounds  
5 Push press 95/65  
5 Box step-ups w/ bar on back  
5 front squats

0% 0%



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