WOD: Friday January 30th

STRENGTH:

  • Back pause squat
4 x 10 at 65% of your 1RM 

Then immediately after: 100 speed jump squats 

CONDITIONING:
TABABTA! (4 minutes or 8 rounds of 20 seconds of work, 10 seconds of rest)
  • rowing for cal
  • wall balls 20/14
  • burpees
  • pull-ups 

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