GREAT time with everyone at the USAW Cert this weekend. Next time you see Stephanie, Margaret, Charlie, Jason, or Mark Sr., be sure to ask them how much they enjoyed it. And beware that they’ll probably be making judgements about your lifting technique from now on…
A. Weightlifting:
Front Squat – 15min to 3RM
B. MWOD:
Barbell Front Rack – 2 x 45s ea side
C. WOD:
3 RFT –
Run 400m
15 Back Squats
D. Post-WOD Recovery:
Quad Smash – 2min ea side
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