Smolov's Squats
5 sets of 7 at 75% plus 5 to 10 lbs.
Then:
"Willy"
Three Rounds for time:
Run 800 meters
225# Front Squat, 5 reps
Run 200 meters
11 Chest to bar pull ups
Run 400 meters
12 Kettlebell swings, 2 pood
Substitute runs with 1000M, 250M, and 500M rows.
Homework: For those not able to make it to the gym today:
Do each for time: 100 push-up, 100 sit-ups, 100 squats
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