Strength:
Pause Front Squat
6 sets x 3 reps
3 count down - 3 count pause
Increase weight 5-10 lbs each set
WOD:
3 Rounds For Time:
Single Arm DB Overhead Walking Lunge, 30 feet (50/35)
15 Hand Release Push-ups
Single Arm DB Overhead Walking Lunge, 30 feet
Row 250 Meters
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