Homeward!

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IMG_1380CrossFit WOD

1. 5×5 OHS Pause Squats
3-5 second pause at the “rock” bottom of each rep.  Lighter and lower is better.

2. “Homeward Bound”
5 rounds for time of:
400m Run
IMG_138130 Wall Balls (20# M/14# W)

Strength Focus

AMRAP in 8 min:
3 Push Press – use between 185-225 lbs M/125-150 lbs. W
5 Ball Slams – 50#-70# (stones into double mats)

IMG_1373 IMG_1372 IMG_1370

They seem homeward bound…running away from or toward all those wall balls awaiting them??

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