Friday, 7.20.18




“You can never cross the ocean until you have the courage to lose sight of the shore.” –Christopher Columbus


1. Front Squat
On the 2:00 x 6:
2 Tempo Front Squats
5 Second Negative, 2 Second Pause in bottom.

Sets 1-2 – 63%
Sets 3-4 – 66%
Sets 5-6 – 69%

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

*500/400 Meter Row 
25/18 Calorie Assault Bike

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