The workout for 7/19/17 is...                                      

  • By Leslie Friedman
  • 19 Jul, 2017

Check our daily Facebook post to see today's WOD always posted at 4:45am

The workout for 7/19 is...

4x4 Tempo/Pause Front Squats from the rack. All at 60%. Rest only 1 minute between sets!
10 Rounds
- 100m Row
- Rest 1:1
Score is your slowest sprint split time.
Post WOD for quality:
5 Rounds (5x 5# plates on each side) Plank plate pass
https://www.youtube.com/watch?v=MBMa0ylhyDU
Accessory Work:
3x6 High Box Jumps (as high as you can). This is not for speed, but to work on explosive power while NOT being timed.

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