Friday

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WU
5 Min Run, Row, Ski or DU Practice
10 Min Med Ball Toss (1 Min Each x 2)
1/2 Length Inchworm>Up Dog > Down Dog
1/2 Length Sampson/Spiderman

WOD

Front Squat: Ascend to a 3RM for the day.
Rest 2-3 mins between “Hard/Heavy” sets ….15 Min Cap

KB Alternative: 5x Max Reps Double KB Front Squat or Heavy Goblet Squat
2 Mins rest between sets

then

Complete as many rounds as possible in 15 minutes of
15 Cal Row or Ski
10 Box Jumps
5 Push Press

RX: 30/24in Box PJ@ 135/95#
Foundation: Mod Elements with Coaches help

Cooldown
Flat Loop then Couch Stretch 2 mins per side

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