July 31, 2017

Warm up
3 Rds
20 leg swings front/back
20 leg swings side/side
10 dead bugs
10 moose antlers
30 seal jacks

Strength
Front squat
8×4
Pause on reps 1+3 for 3 seconds

Wod
8 rounds
Each for time
5 Hang cleans
Sprint

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