Friday WOD
PREWOD:

Row 500 or Run 400

Pull Up Work

2 Min L-Hang

STRENGTH:
Back Squat   10 x 2@90%
METCON:
Helen

3 rounds for time:

400 meter run

21 KB Swings (55/35lb)

12 Pull-ups

Time

10 Squat Tips!
This is a great piece from Juggernaut on 10 Squat Tips!  You are going to need this today and I would go so far as to say you should save this... Check it out and lets hit those 10 x 2 hard tomorrow, this is a heavy squat day so read and take note!
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Managing Diet and Life...
This is a good piece from EliteFTS on managing Diet and Life together.  Both are critical to your gym and looks success.  To be your best and look your best you need to be more on point with your diet than not but you also need to manage to have a life because after all this is just exe
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