Friday WOD – Staying with the fast hips theme of the week. We will start the day with Dynamic Effort on Banded Deadlifts.  Work at you 65% 1 rep max. 10 Sets of 2 reps every 45 seconds.

WOD – Half Mile run (5 laps inner, 4 outer)

30 Bodyweight Back Squats

30 Jump Touches

While working though the WOD get your mind set on going as long as possible and push through the pain of the 30 back squats.  Then finish with jump touches. Set a height 18 inches above your maximum reach and touch it every time.

Esau getting his squat on!

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