Friday February 3rd, 2017

 In W.O.D.

Strength:

5 Front Squats @70-75%
rest 1min
5 Weighted Dips
rest 90sec
x4

WOD:

:20 sec KB swings 53/35
:20sec Sit ups
:20sec DU’s
rest 1:30mins
x5 (maintain the same reps for all rounds, for the min of work keep a rate of constant movement)

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