Friday

I’ll post heat times  tomorrow for Femme Royal!

Wod for 10/19/18

Speed Squat 2+1 EVERY 120 X 8 Speed BACK squats 45% x 2 Speed deadlift 65% x 1

THEN 8 MIN EMOM(ALT) Straight leg deadlifts 8 TTB 12 

2RDS. 100M RUN 16 MEDBALL CLEANS 12 PULL UPS 

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