Friday Group Strength and Conditioning

WOD 1: Tempo Back Squats


3 seconds down, 3 seconds in the bottom, fast up!

Start around 50% and work up to a conservative heavy, around 70%.

WOD 2 =

2min AMRAP: -Strict pull-ups

Straight into

7min AMRAP: -50 DUs -10 Burpees

Straight into 2min AMRAP: -Push-ups

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