100m Sprints

Do not forget to sign up for the cops for cancer wod and also keep away from the sugar. This challenge is only a couple weeks long so every workout and meal critical.

WOD 4 . 16 . 18

A. Back Squat

8 sets of 3 reps Back Squat

On the 2 minute. Work up to a heavy but not a 3 rep max unless it feels good.


10 x 100m Sprints

on the 90 seconds. 🙂

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