6/15/16 – "Ford Rouge Factory"

Group Warm up 

Group Mobility 

Strength 

6×2/4 @ 90% of 1rm front squat – rest 3:00 between sets.

WOD (Workout of the day)

"Ford Rouge Factory"

30 minute kettlebell carry for distance, Every minute on the minute stop and perform 5 swings. 

RX – 53/35 RX+ 70/53 

* The bell may not touch the ground during the workout. 

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