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14
07
2014

WOD 7.14.14

By admin 0

Workout of the Day 7.14.14

Pre-WOD:

Coach led warm up

Technique:

Front Squat

  • 2 repitition front squat 7 minute EMOM with 5 second down tempo and 3 second pause at the bottom

WOD:

4 Rounds For Time:

  • 5 front squats #155/#255
  • 5 rope climbs 12/15
  • 400 meter run weighted #25/#45

Post Total Time

2x a Day Program:

See Whiteboard at Box

Endurance Program:

Coming Soon!

author: admin

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