January 24th
1. Squat: 80% x 4-8 reps x 2-3
sets
2. front squat: 85% x 2-3 reps x 2
sets
3. pause squat: (pause at parallel): 75% x 6-8 x 2 sets
Wod:
7 min amrap
6 ohs 115/75#
200m run
Rest 2 min
Emom 8 min
even: 45sec plank
Odd: 10 cal on rower
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