WOD July 16th - Northern Kentucky CrossFit Gym

WEDNESDAY JULY 16TH

  

Strength 

Front Squat, 3 second pause 3 @ 6, 3 @ 7, 3 @ 8, plus two down sets (repeat)

These front squats @ 8 should be quick out of the hole

  

WOD

5 rounds for time:

15 calories row

10 kettlebell clean & jerk, 53/35, alternate every 5 reps

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