Friday, July 20th WOD


WOD:  Tempo Front Squat

EMOM 10

-65%

-Full five second lowering phase to the bottom, 2 full seconds at the bottom then drive up (no bounce).

Conditioning EMOM 12

Minute 1:  12 KBS 70/53 lbs

Minute 2:  200m sprint

Scale as needed on the kettlebell

Categories: WOD

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