WOD for Friday

Fitness:

Front Squat 2-2-2-2-2-2

2 Tempo Front Squats 5 Second Negative, 2 Second Pause in bottom.

“Cement Mixer” 7 Rounds, On the 3:00: 400 Meter Run 12 Toes to Bar

Extra Performance:

Squat Clean And Jerk

EMOM 15 1-5 70% 6-10 75% 11-15 80%

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