1.20.17

Warm up

30 cals on rower

then

3 rounds

5 strict press with barbell

5 back squats with barbell

20 sec hang on bar

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Strength: Front Squat with a 2 sec pause

*build heavy

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WOD

20 min EMOM

odd: 14/12 cal row

even: 7 STOH 135/95 + 7 t2b

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Cool down: 200 m walk

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Extra Credit:

practice handstand walks