November 4th, 2019

Strength

Front Squat

6 Sets, resting as needed between (~2:00):

Set #1 - 3 Reps @ 80%

Set #2 - 1 Rep @ 83%

Set #3 - 3 Reps @ 80%

Set #4 - 1 Rep @ 86%

Set #5 - 3 Reps @ 80%

Set #6 - 1 Rep @ 89%

WOD

AMRAP 5:

70/50 Cal Row or Bike 50/30

Max Wallballs (20/14)

Rest 5 Minutes

AMRAP 5:

50 Wallballs (20/14)

Max Calorie Row or Bike

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