7/31/19

Strength

Tempo Front Squat

4-4-0-1 3x7

50% of 1RM

WOD

Crossfit/Konafit

Partner WOD

20 Min. AMRAP

Partner A Rows 400m

Partner B, 10 HSPU, 20 Russian Kettle Bell Swings 70lb./53lb.

Partner A, on the Rower Starts Where Partner B Left Off After 400m Row is Complete

Scale Accordingly If Needed

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Kirk Henry