7/14-HEAVY day

Run 100m + 10 Pole Squats
Run 100m + 10 Wall Squats
Run 100m + 10 Air Squats
Run 100m + 10 Plate Squats with 4 Steering Wheel rotations in bottom position

Skill review positioning warm up FS
5 Front Squats
Every 2min for 10min (5 rounds)
*empty barbell and add load each round

WOD Front Squat nft heavy 90%+
share racks

Post WOD “Spice’
4min Tabata FS 43/35
score total reps

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