10-30-13

 In WODs

Warm Up

4 Rounds
Run 200m
Farmers Carry 100m

Ankle and Hip Moblity
Squat Therapy

Skills

Farmers Carry

WOD

21 Front Squat (155/105)
Run 100m Backwards
Run 300m Forwards
15 Front Squat (185/115)
Run 200m Backwards
Run 200m Forwards
9 Front Squat (205/135)
Run 300m Backwards
Run 100m Forwards

5 Burpees any time a squat set is broken

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Travel WOD

6 rounds
30 chair dips
30 squat
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