September 20th, 2016
Strength: Work to a heavy single front squat (with 3 second pause in bottom)
Conditioning:
For Time
20 Front Squats (205/145)
30 Box Jumps (30/24)
40 Kettlebell Swings (50/35)
50 Wall-Balls (20/14)(10/9')
15 Minute Cap
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