1:00 Squat HoldThen200m Run10 Spiderman Lunges20 Gymnastic Kips10 Spiderman Lunges200m RunBuild to what you think your set of 3 front squats (with a 3 second pause) should be when you see the word AHAP (as heavy as possible) Strength 3×3 front squat at that weightWod-Ok.. its bike day. its not only up to the coaches...Read More
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