Wednesday, January 16th, 2019

Weightlifting

SWOD: Back Squat

6 – 6 – 3 – 2
Back squat

*Perform a set every 4:00
*All sets should be challenging but allow for a build up to a near max on the 2 rep set.

Metcon

WOD: Metcon (Time)

For time:
50 Wall ball shots (20lbs/14lbs)
500-meter row

Alan Bates September 26, 2023

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Alan Bates September 24, 2023

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