8.28.17

Front Squat

12 minutes to Work up to 5RM (1st rep 4 second pause in bottom)

WOD 16 min AMRAP 2-4-6-8-10-12-14-16-20 etc 150 m run Pull Ups A. Strict B. Kipping C. Banded Handstand Push Ups A. Strict B. Kipping C. Pike Push Ups

Accessory 5x 10 Seated Box Jumps 10 Kang Squats

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