Strength :
Amateur
Back Squat 3×5 (add 5 lb to last workout)
Collegiate
Front Squat 1 RM, 1 x max reps @ 80% of 1 RM
WOD:
For total time:
200 m run w/ med ball 20/14
rest 1:1
400 m run w/ med ball 20/14
rest 1:1
800 m run w/ med ball 20/14
Note: how ever long your rest takes you rest that amount of time.
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