Front Squats

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CrossFit WOD – IMG_4578

Front squat
3-3-3-3-3 reps

Cash Out
5 x 100m light sled push

Strength WOD – IMG_4575

Weighted Push and Pull
     Weighted Strict Pull Ups – 5×3
     Weighted Push Ups – 5×5
     Alternate Pull set then Push set

Comp Squad Extras – 

1. strength wod
2. 10x 75% body weight sled push 90 second rest between pushes (do this instead of wod cash out)

IMG_4525 IMG_4529 IMG_4526 IMG_4528 IMG_4546 IMG_4540 IMG_4550 IMG_4553 IMG_4530 IMG_4558


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