6.15.2018

SWOD
3 sets: (60 sec recovery btw sets)
12 Front squats (50-60%) *1 sec pause at the bottom of each rep
20 Bulgarian lunges (10 ea. leg) *35/18 in each hand
*these are to be done as a super set, so complete the front squats and with no rest go right into the lunges. When you are done with the lunges then you rest for 60 seconds.

WOD
50 box jump overs 24/20
rest 2 minutes
30/25 Cal assault bike
rest 2 minutes
40 Toes to bar
rest 2 minutes
50/40 Calorie row

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