12/6/19

Weightlifting
Front Squat: E2MOM for 14min:(3) 3-second Pause 
Looking for a controlled descend with a 1 sec pause in the bottom of each rep.
Feel free to increase weight through the 7 sets if technique is solid.
Metcon 
For Time:
100/70 Calorie Bike/Row
Every minute not including 0:00, perform
7 Handstand Push Ups

Performance&Fitness: Push-ups

12 Minute Cap*
(if capped add 1 sec for each calorie not completed)

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