Strength
4 rounds 6x bent over row w/ 4 count lower 8x reverse sliders w/ 4 count lower
WOD
24 min amrap
10x horizantal body row 50x step up 10x dbl kb deadlift 100x lateral hop 10x deck squat 50x plank pulse
Fri 12/9/16
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See AllBuild - Playing around with some new movements this cycle. Most of the squat patterns that we use are best performed with the whole foot in contact with the ground. There are many reasons for this, bu
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