LG and LJ are back from a great Surfing WOD!
Thanks to the coaches who filled in for us.
CF
If you are racing this coming weekend:
5.4.3.2.1.
DL & Back Squat
Building weight on each set
If you are NOT RACING:
5 rnds
1 min weighted front lunge
1 min box jump
1 min weighted step up
RUN
If Racing:
8- 400m repeats
with 30 sec rest
If NOT RACING:
8 hill repeats
Walking recovery
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